Instructions

1

Lie supine on your back with legs extended straight on the floor, arms at your sides or crossed over chest, head and shoulders relaxed on the ground, lower back neutral against the floor.

2

Engage your core by drawing your navel toward your spine. Keep your legs straight and together throughout the movement, maintaining tension in the abdominal muscles.

3

Slowly lower both legs toward the floor in a controlled manner while maintaining core engagement. The legs descend with hip flexion until they reach a position just above the ground or to a height where lower back contact is maintained.

4

Reverse the movement by contracting the rectus abdominis and iliopsoas to lift both legs back to the starting extended position. Perform the lift explosively while maintaining control, returning legs to the initial horizontal position without touching down.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Lying Leg Hip Raise on Floor because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

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

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Muscle Anatomy

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

Exercise Variations

Dumbbell Lying Leg Hip Raise on Floor
Cable Lying Leg Hip Raise on Floor
Banded Lying Leg Hip Raise on Floor

Lying Leg Hip Raise on Floor