Lying Leg Hip Raise
Learn how to perform Lying Leg Hip Raise, a Core exercise, with setup, breathing and common mistakes.
Lying Leg Hip Raise · Preview
Setup
Lie on a bench or the floor with your legs straight and hold beside you or lightly grip the bench overhead. Keep your back down and brace your lower abs to prepare to curl your pelvis.
Start phase
Lift your legs, then curl your pelvis and slightly lift your hips. Do not throw your legs; think of your lower abs pulling your pelvis up.
End phase
Slowly lower your hips and legs to the start. Do not drop with momentum; control the speed with your lower abs.
Target muscles
Focus on the moment your hips curl slightly off the floor rather than leg height. Shorten the pelvic curl if you cannot feel your lower abs.
Common mistakes
Kicking your legs or throwing your hips up increases back strain. Learn a short pelvic curl before using a larger range.
Breathing
Exhale as you curl your pelvis and lift your hips, then inhale as you lower. A long exhale helps your lower abs tighten more deeply.
Coach tip
Pause for 1 second at the top to remove momentum and increase lower-ab engagement. Bend your knees slightly if your back starts to lift.
