Incline Leg Hip Raise leg straight

Instructions

1
Sit on a decline bench with your back against the padded support. Secure your feet under the foot pads. Position your body so your torso is reclined at approximately 45 degrees. Place your hands behind your head or across your chest.
2
Engage your core by bracing your abdominal muscles. Keep your neck neutral with your chin slightly tucked. Ensure lower back contact with the bench and feet firmly secured.
3
Slowly lower your upper body backward by extending through the torso, allowing the abdominal muscles to lengthen. Control the descent through full range of motion without hyperextending the lower back. Inhale during this lowering phase.
4
Drive through your abdominals to flex the spine and lift your upper body back up toward the starting position. Exhale as you crunch upward, bringing your chest toward your pelvis. Squeeze the abs at the top before beginning the next repetition.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliques
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Incline Leg Hip Raise leg straight is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Improves overall Waist stability and proprioception during heavy loads.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Obliques to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Incline Leg Hip Raise leg straight
  • Cable Incline Leg Hip Raise leg straight
  • Banded Incline Leg Hip Raise leg straight

Beginner Tips

If you are new to the Incline Leg Hip Raise leg straight, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions