Abs · Bodyweight
Leg Raise with Hip Lift
The leg raise with hip lift is a bodyweight core exercise that targets the rectus abdominis, hip flexors, and glutes. It works well as an advanced movement at the end of a strength session or as part of a dedicated core circuit.
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Lie on your back with your legs straight and arms at your sides for support.
- Keep your legs together and slowly raise them until they're perpendicular to the floor.
- Once your legs are vertical, lift your hips off the ground by pressing your legs toward the ceiling.
- Slowly lower your hips back to the ground, then lower your legs to the starting position.
- Keep your core engaged throughout the entire movement.
Common mistakes
- Swinging the legs to generate momentum reduces tension on the abdominal muscles and limits results.
- Arching the lower back as the legs lower places excessive strain on the lumbar spine.
- Throwing the feet over the head instead of lifting the hips vertically shifts load away from the deep core and onto the neck.
Tips
- Focus on pushing your heels directly toward the ceiling at the top of the movement rather than toward your chest.
- Control the descent slowly to maximize time under tension on the abdominal wall.
- Keep your lower back pressed firmly into the floor during the entire leg lowering phase.
Sets and reps
Perform 3 to 4 sets of 10 to 15 controlled repetitions, resting 45 to 60 seconds between sets depending on your core endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe if you have lower back pain?
If your lower back arches or aches, decrease the range of motion by not lowering your legs as far; stop immediately and see a specialist if pain persists.
What makes this different from a standard lying leg raise?
The addition of the vertical hip lift actively engages the lower portion of the abdominal wall and glutes, requiring significantly more core stability.
