Hip Raise Crunch
Description
The hip raise crunch is a combination core exercise where you perform a standard crunch while simultaneously lifting your hips off the floor by pressing your feet toward the ceiling. The dual action trains both the upper abs (crunch) and lower abs (hip raise) in a single rep.
Equipment Required
Hip Raise Crunch Instructions
- Lie on your back with knees bent at 90 degrees and feet flat on the floor. Place hands behind your head.
- Brace your core. Lift your feet off the floor so your shins are parallel to the floor.
- Simultaneously crunch your upper body up and lift your hips off the floor by pressing your feet toward the ceiling.
- At the peak, your shoulder blades should be off the floor and your hips should be lifted. Squeeze your abs hard.
- Lower your shoulders and hips back to the start under control.
- Do not let your feet touch the floor between reps.
- Repeat for the desired number of reps.
- Focus on contracting your abs, not pulling with your neck.
Hip Raise Crunch Form & Visual
Hip Raise Crunch Benefits
- Trains upper and lower abs in one movement
- Time-efficient core exercise
- No equipment needed — works anywhere
- Builds core strength and endurance
- Easy to scale by adjusting rep count
- Excellent finisher for core workouts
Hip Raise Crunch Muscles Worked
- Rectus abdominis (upper and lower)
- Obliques (secondary)
- Hip flexors
- Transverse abdominis
Hip Raise Crunch Variations & Alternatives
- Crunch with Leg Lift
- Lying Leg Hip Raise
- Tuck Crunch
- Bicycle Crunch
- Weighted Hip Raise Crunch
- Tempo Hip Raise Crunch
