The lying leg hip raise is an abdominal exercise performed on the floor using only body weight. It targets the abs and also works the hip flexors. The movement involves lifting the legs and hips off the ground while keeping the core engaged, then lowering them back down with control.
Also Works
Hip Flexors
How to Perform
1
Lie flat on your back with your legs extended and your arms by your sides.
2
Place your hands under your glutes for support.
3
Engage your core and lift your legs off the ground, raising them towards the ceiling.
4
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•At the top of the movement, push your feet straight toward the ceiling to lift your hips off the ground for maximum lower ab activation.
•Keep your legs as straight as possible and avoid bending the knees as you raise them.
•Press your hands firmly into the ground beside you to stabilize your torso.
Common Mistakes
•Using momentum to swing the legs up instead of lifting them with controlled abdominal contraction.
•Arching the lower back off the ground at the bottom, which strains the lumbar spine.
•Skipping the hip raise portion and only doing a leg raise, which misses the lower ab peak contraction.