Incline Hip Leg Raise
Strengthen your core and glutes with the Incline Hip Leg Raise! A challenging exercise for a stronger, more toned physique.
The Incline Hip Leg Raise is a compound exercise that mainly works the glutes & hips and core, with help from the hamstrings. You'll need: incline bench.
Required Equipment
Incline Hip Leg Raise Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Incline Hip Leg Raise Variations and Alternatives
How to do the Incline Hip Leg Raise
Incline Leg Hip Raise Instructions
A mat (optional for comfort).
Positioning
Setup: Adjust the bench to a comfortable incline. Lie face-up on the bench with your head at the top end, ensuring your shoulders and back are supported.
Body Position:
Place your legs straight out along the bench, feet hovering above the surface.
Bend your arms and hold onto the bench for support, or place them crossed over your chest.
3. Starting Point: Keep your core engaged, and ensure that your body is in a straight line from your shoulders to your heels.
Movement
1. Initiate the Raise:
Begin by raising your legs together towards the ceiling, contracting your core.
Keep your legs straight as you lift, ensuring not to use momentum.
2. Hip Lift:
As your legs rise, simultaneously push your hips upward off the bench, squeezing your glutes at the top.
Hold this position for a brief moment to maximize the contraction.
3. Lowering:
Slowly lower your legs back down without letting them touch the bench.
Gently lower your hips back to the starting position, maintaining control throughout the movement.
Repetitions
Perform 10 to 15 repetitions for 2 to 3 sets, resting for 30 seconds between sets.
Tips
Focus on controlled movements to engage your core effectively.
Ensure your back remains flat against the bench throughout the exercise to avoid strain.
If you're new to this exercise, consider starting without added weight and gradually increasing difficulty as you become more comfortable.
Incline Hip Leg Raise FAQs
What muscles does the Incline Hip Leg Raise work?
The Incline Hip Leg Raise mainly works the glutes & hips and core, with help from the hamstrings. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Incline Hip Leg Raise?
Incline bench.
Is the Incline Hip Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Incline Hip Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Incline Hip Leg Raise variations and alternatives?
Similar exercises include the Bench Hip Extension, Decline Hip Leg Raise, Elevated Hip Leg Thrust and Staggered Elevated Hip Leg Thrust.
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