Hip Lift Leg Raise
Strengthen your core & glutes! This exercise combines a hip lift with a leg raise for a challenging & effective workout.
The Hip Lift Leg Raise is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hip Lift Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Spinal Erectors (erector spinae)
Hip Lift Leg Raise Variations and Alternatives
How to do the Hip Lift Leg Raise
Start by lying flat on your back on the floor or a mat, with your legs extended straight out and your arms placed by your sides for stability.
Engage your core muscles to press your lower back into the floor and slightly tilt your pelvis upward.
Lift your legs together off the floor, keeping them straight, until they form a 90-degree angle with your torso.
Once your legs are vertical, push your hips up towards the ceiling while keeping your legs straight. This is the hip lift portion of the exercise.
Slowly lower your hips back to the floor, then carefully lower your legs back to the starting position without letting them touch the ground to maintain tension in your abs.
Repeat the movement for the desired number of repetitions and sets.
Be sure to perform the leg raise and hip lift in a controlled manner, avoiding any swinging or use of momentum. Breathe out as you lift your legs and hips, and inhale as you return to the starting position. If you feel any pain in your lower back, discontinue the exercise, and consider consulting a fitness professional for form check and modifications.
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Hip Lift Leg Raise FAQs
What muscles does the Hip Lift Leg Raise work?
The Hip Lift Leg Raise mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Hip Lift Leg Raise?
None. The Hip Lift Leg Raise is a bodyweight exercise, so you can do it anywhere.
Is the Hip Lift Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Hip Lift Leg Raise variations and alternatives?
Similar exercises include the Alternating Foot V Raises, Alternating Leg Raise with Head Up, Alternating Single-Leg Raise and Alternating Bodyweight Lying Leg Raise.
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