Lying Leg-Hip Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Leg-Hip Raise is a bodyweight exercise that primarily targets the abdominal muscles while also engaging the glutes as a secondary muscle group. It involves lying on the floor with knees bent and feet flat, lifting the hips to form a straight line from shoulders to knees, and then raising one leg toward the ceiling while maintaining hip elevation. This movement strengthens the core, improves hip stability, and activates the glutes, making it effective for enhancing overall core strength and lower-body coordination.
How to Perform
Lie on your back with your knees bent and feet planted firmly on the floor. Lift your hips upward until your body forms a straight line from shoulders to knees.
Extend one leg straight up toward the ceiling while keeping your hips elevated and the other foot grounded.
Maintain this position for several seconds, actively tightening your abdominal and glute muscles.
Gently lower the lifted leg back down to the floor, keeping your hips raised.
Repeat the movement with the opposite leg, alternating sides for balanced engagement.
Perform several sets, focusing on controlled motion and steady breathing to maximize core and glute activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on engaging your abdominal muscles as you lift your hips and legs, keeping the movement deliberate and controlled. Avoid using momentum or swinging your legs to prevent strain and ensure the target muscles are worked effectively.
Raise your hips until your body forms a straight line from shoulders to knees, ensuring a full extension for maximum benefit. Do not stop short, as this reduces the exercise’s effectiveness.
Bring your hips and legs back down gradually, maintaining control to keep your core and glutes activated throughout the entire motion.
Keep movements smooth and steady, emphasizing muscle engagement rather than speed or force.
How Not to Perform
Do not arch your lower back excessively when lifting your hips, as this can strain the spine and reduce core activation.
Do not let your hips sag or drop while raising one leg, which decreases glute and ab engagement.
Do not swing your legs or use momentum to lift your hips, as this wastes energy and shifts focus away from the core.
Do not lift your hips too high or force the movement, which can cause discomfort in the lower back or hips.
Do not hold your breath; avoid tension by breathing steadily throughout the exercise.
Do not rush through repetitions; fast movements reduce effectiveness and increase injury risk.
Do not allow your grounded foot to slide or lift off the floor, which compromises stability and balance.
Do not twist your hips or rotate your pelvis while raising a leg, as this shifts work away from the abs and glutes.
Do not neglect muscle engagement; always consciously contract your core and glutes during the lift.
Do not perform the exercise on an unstable or slippery surface, which increases the risk of falling or injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
