Lying leg hip raise

Instructions

1
Lie supine on a flat bench or floor with knees bent, feet flat on the bench, and lower back in contact with the surface. Keep your head neutral and arms across chest or behind head.
2
Engage your core by drawing the navel toward the spine. Position feet securely on the bench and ensure lower back remains pressed against the surface throughout the movement.
3
Lower the legs by extending them forward and downward in a controlled manner, maintaining a slight bend in the knees. Lower until legs reach near-horizontal position or until lower back begins to lift off the bench.
4
Lift legs back up by flexing at the hips and engaging the rectus abdominis, pulling the knees back toward the chest while maintaining tension in the core. Return to starting position with controlled movement.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Lying leg hip raise stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Lying leg hip raise
  • Cable Lying leg hip raise
  • Banded Lying leg hip raise

Beginner Tips

If you are new to the Lying leg hip raise, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions