Lying Flat Hip Raise
Strengthen your core with Lying Flat Hip Raises! This exercise isolates lower abs for a targeted, effective workout.
The Lying Flat Hip Raise mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Flat Hip Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis)
Lying Flat Hip Raise Variations and Alternatives
How to do the Lying Flat Hip Raise
Start by lying flat on your back on a bench or a mat, with your legs extended straight up towards the ceiling. Place your hands either by your sides for stability or gently behind your head if you need extra support for your neck.
Engage your core muscles to keep your lower back pressed into the bench or floor.
Keeping your legs straight and together, exhale and use your lower abs to lift your hips slightly off the bench or floor.
The movement should be controlled and small, focusing on using the lower abdominal muscles rather than swinging the legs to raise the hips.
Pause at the top of the motion for a moment.
Inhale as you slowly lower your hips back down to the starting position without allowing your lower back to arch away from the bench or floor.
Repeat the movement for the desired number of repetitions and sets.
Remember to perform the exercise with controlled and slow movements, avoiding any jerky motions or using momentum to lift the hips.
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Lying Flat Hip Raise FAQs
What muscles does the Lying Flat Hip Raise work?
The Lying Flat Hip Raise mainly works the core. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Lying Flat Hip Raise?
None. The Lying Flat Hip Raise is a bodyweight exercise, so you can do it anywhere.
What are some Lying Flat Hip Raise variations and alternatives?
Similar exercises include the Alternating Foot V Raises, Bottom-Up, Decline Hip Leg Raise and Hip Raise.
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