Incline Leg Hip Raise (leg straight)

A core strengthening exercise that targets the lower abdominal muscles and hip flexors by raising straight legs on an incline bench.

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Incline Leg Hip Raise (leg straight)

Compound

Hanging Straight Twisting Leg Hip Raise

Waist · Obliques · Body weight

Advanced

Compound

Hanging Straight Leg Hip Raise

Waist · Rectus Abdominis · Body weight

Advanced

Compound

Hanging Leg Hip Raise

Waist · Iliopsoas · Body weight

Intermediate

Compound

Captains Chair Straight Leg Raise

Waist · Iliopsoas · Body weight

Intermediate

Description

A core strengthening exercise that targets the lower abdominal muscles and hip flexors by raising straight legs on an incline bench.

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How to do Incline Leg Hip Raise (leg straight)

01
Setup
Lie supine on an incline bench, grasping the top of the bench or handles behind your head for stability. Position your body so your hips are near the end of the bench, allowing your legs to hang freely.
02
Setup
Extend your legs straight, keeping your knees locked out and feet together, so your heels are just off the floor. Engage your core to ensure your lower back is pressed into the bench.
03
Exhale and slowly raise your legs by flexing your hips, keeping them straight and together. Continue raising your legs until your hips are fully flexed and your legs are perpendicular to the floor, or slightly past perpendicular if comfortable.
04
Inhale as you slowly and with control lower your legs back to the starting position. Stop just before your heels touch the floor to maintain tension in your core and hip flexors.
05
Repeat for the desired number of repetitions, focusing on controlled movement throughout the entire range of motion.

Tips

Maintain a slight posterior pelvic tilt throughout the movement to keep your lower back pressed into the bench, maximizing abdominal engagement and protecting your spine.
Focus on initiating the movement from your hip flexors and lower abs, imagining "pulling" your knees towards your chest rather than just swinging your legs.
Control the eccentric (lowering) phase of the movement; resist gravity slowly to enhance muscle activation and improve core stability.
If keeping legs perfectly straight is too challenging, a slight bend in the knees is acceptable, but strive for minimal knee flexion to keep the rectus femoris engaged.

Common mistakes

Arching your lower back during the lift shifts tension from the core to the lumbar spine; fix this by actively pressing your lower back into the bench throughout the entire movement.
Swinging your legs to generate momentum reduces muscle activation and increases injury risk; fix this by performing the movement slowly and with control, focusing on muscle contraction.
Allowing your feet to touch the floor at the bottom of the movement releases tension from the target muscles; fix this by stopping just before your heels touch the floor to maintain continuous tension.

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Questions

What muscles does Incline Leg Hip Raise (leg straight) work?

Incline Leg Hip Raise (leg straight) primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Incline Leg Hip Raise (leg straight) good for beginners?

Incline Leg Hip Raise (leg straight) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Incline Leg Hip Raise (leg straight)?

You need Body weight to perform Incline Leg Hip Raise (leg straight). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Incline Leg Hip Raise (leg straight)?

Maintain a slight posterior pelvic tilt throughout the movement to keep your lower back pressed into the bench, maximizing abdominal engagement and protecting your spine. Focus on initiating the movement from your hip flexors and lower abs, imagining "pulling" your knees towards your chest rather than just swinging your legs. Control the eccentric (lowering) phase of the movement; resist gravity slowly to enhance muscle activation and improve core stability. If keeping legs perfectly straight is too challenging, a slight bend in the knees is acceptable, but strive for minimal knee flexion to keep the rectus femoris engaged.

What are common mistakes when doing Incline Leg Hip Raise (leg straight)?

Arching your lower back during the lift shifts tension from the core to the lumbar spine; fix this by actively pressing your lower back into the bench throughout the entire movement. Swinging your legs to generate momentum reduces muscle activation and increases injury risk; fix this by performing the movement slowly and with control, focusing on muscle contraction. Allowing your feet to touch the floor at the bottom of the movement releases tension from the target muscles; fix this by stopping just before your heels touch the floor to maintain continuous tension.