Leg Raise Hip Lift with Head up

Strengthen your core with the Leg Raise Hip Lift. This bodyweight exercise targets your lower abdominals and hip flexors, building strength and control

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 45s
Rest: 30s

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Variations of Leg Raise Hip Lift with Head up

Compound

Alternate Leg Raise with Head-up

Waist · Iliopsoas · Body weight

Intermediate

Compound

Weighted Hanging leg hip raise

Waist · Dumbbell

Advanced

Compound

Lying leg hip raise

Waist · Body weight

Intermediate

Compound

Hanging Leg Hip Raise

Waist · Iliopsoas · Body weight

Intermediate

Description

This exercise targets the abdominal muscles, specifically the lower abs. It involves raising the legs and lifting the hips while keeping the head up.

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How to do Leg Raise Hip Lift with Head up

01
Setup
Lie supine on the floor, keeping your head slightly lifted off the ground, gaze directed towards your feet. Place your hands flat on the floor beside your hips for stability, palms down.
02
Setup
Extend your legs straight, feet together, and hover them a few inches above the ground, maintaining a neutral spine without arching your lower back.
03
Exhale as you engage your core, slowly raising your legs towards the ceiling until your hips begin to lift off the floor.
04
Continue the movement by lifting your hips further, pushing your feet straight up towards the ceiling, aiming to stack your hips directly over your shoulders.
05
Inhale as you slowly and controlledly lower your hips back to the floor, then return your legs to the starting hovered position without letting your feet touch the ground.

Tips

Maintain a constant gaze towards your feet throughout the exercise to help keep your head slightly elevated and engage your upper abs.
Focus on initiating the hip lift from your lower abdominals, imagining you are pulling your pelvis towards your rib cage rather than just kicking your legs up.
Control the eccentric (lowering) phase, resisting gravity as you slowly bring your hips and legs back down to maximize muscle engagement.
Keep your lower back pressed into the floor as much as possible during the leg raise portion to prevent arching and ensure proper core activation.

Common mistakes

Arching the lower back during the leg raise portion reduces abdominal engagement; fix this by actively pressing your lumbar spine into the floor.
Using momentum to lift the hips diminishes core activation; fix this by performing the movement slowly and with deliberate muscle control.
Letting the feet touch the ground between repetitions reduces time under tension; fix this by hovering your feet a few inches above the floor throughout the set.

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Questions

What muscles does Leg Raise Hip Lift with Head up work?

Leg Raise Hip Lift with Head up primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Leg Raise Hip Lift with Head up good for beginners?

Leg Raise Hip Lift with Head up 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 Leg Raise Hip Lift with Head up?

You need Body weight to perform Leg Raise Hip Lift with Head up. 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 Leg Raise Hip Lift with Head up?

Maintain a constant gaze towards your feet throughout the exercise to help keep your head slightly elevated and engage your upper abs. Focus on initiating the hip lift from your lower abdominals, imagining you are pulling your pelvis towards your rib cage rather than just kicking your legs up. Control the eccentric (lowering) phase, resisting gravity as you slowly bring your hips and legs back down to maximize muscle engagement. Keep your lower back pressed into the floor as much as possible during the leg raise portion to prevent arching and ensure proper core activation.

What are common mistakes when doing Leg Raise Hip Lift with Head up?

Arching the lower back during the leg raise portion reduces abdominal engagement; fix this by actively pressing your lumbar spine into the floor. Using momentum to lift the hips diminishes core activation; fix this by performing the movement slowly and with deliberate muscle control. Letting the feet touch the ground between repetitions reduces time under tension; fix this by hovering your feet a few inches above the floor throughout the set.