Lying Straight-Leg Hip Raise
Strengthen your core & glutes with Lying Straight-Leg Hip Raises! Lift & lower your legs for a targeted workout.
The Lying Straight-Leg Hip Raise mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Straight-Leg Hip Raise Muscles Worked
Primary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Secondary
Quads (quadriceps femoris)
Lying Straight-Leg Hip Raise Variations and Alternatives
How to do the Lying Straight-Leg Hip Raise
Lie down flat on your back on a comfortable surface, such as a yoga mat. Keep your legs straight and your arms at your sides with palms facing down.
Engage your core by drawing in your belly button towards your spine, ensuring your lower back is pressed flat against the floor to protect the spine and activate the abdominal muscles.
Slowly lift one leg straight up into the air without bending the knee, to a point where it is perpendicular to the floor (or as high as you can comfortably go while maintaining straight legs).
Keep the other leg flat on the ground. If you find this challenging, you can place your hands under your buttocks for additional support.
Hold the position briefly at the top of the movement, then slowly lower your leg back down, stopping just short of the floor to keep tension on the muscles.
Perform the desired number of repetitions, then switch and repeat with the other leg.
Remember to breathe steadily throughout the8. Maintain controlled movements at all times to maximize the effectiveness of the exercise and prevent momentum from taking over.
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Lying Straight-Leg Hip Raise FAQs
What muscles does the Lying Straight-Leg Hip Raise work?
The Lying Straight-Leg Hip Raise mainly works the core, with help from the quads. The main muscles are the iliopsoas and rectus abdominis.
What equipment do you need for the Lying Straight-Leg Hip Raise?
None. The Lying Straight-Leg Hip Raise is a bodyweight exercise, so you can do it anywhere.
What are some Lying Straight-Leg Hip Raise variations and alternatives?
Similar exercises include the Alternating Leg Pull, Alternating Foot V Raises, Alternating Single-Leg Raise and Alternating Leg Raise with Head Up.
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