Leg Raise Hip Lift
Description
The leg raise hip lift is an advanced core exercise where you perform a lying leg raise (legs to vertical), then continue by lifting your hips off the floor, pressing your feet toward the ceiling. The added hip lift forces the lower abs to do real work beyond what a standard leg raise provides.
Equipment Required
Leg Raise Hip Lift Instructions
- Lie flat on your back with legs extended straight. Place your hands under your glutes or at your sides.
- Brace your core. Press your lower back into the floor.
- Lift both straight legs up to vertical (90 degrees) — this is the leg raise portion.
- Once your legs are vertical, press your feet toward the ceiling by lifting your hips off the floor. This is the hip lift.
- Squeeze your lower abs hard at the top of the hip lift.
- Lower your hips back to the floor, then slowly lower your legs back toward the floor under control.
- Stop just before your heels touch. Repeat for the desired number of reps.
- If your lower back lifts off the floor during the leg-lowering phase, reduce range of motion.
Leg Raise Hip Lift Form & Visual
Leg Raise Hip Lift Benefits
- Combines the leg raise and hip lift for deeper lower-ab work
- The hip lift forces the lower abs to contract fully
- Builds lower-ab strength beyond what standard leg raises provide
- No equipment needed
- Excellent progression from lying leg raises
- Trains core anti-extension control
Leg Raise Hip Lift Muscles Worked
- Rectus abdominis (especially the lower portion)
- Hip flexors
- Obliques (secondary)
- Transverse abdominis
Leg Raise Hip Lift Variations & Alternatives
- Lying Leg Raise
- Lying Leg Hip Raise
- Hanging Leg Hip Raise (advanced)
- Alternate Leg Raise
- Weighted Leg Raise Hip Lift
- Tempo Leg Raise Hip Lift (4-sec descent)
