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
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.
How to Do Leg Raise Hip Lift with Head up
- 1Setup
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.
- 2Setup
Extend your legs straight, feet together, and hover them a few inches above the ground, maintaining a neutral spine without arching your lower back.
- 3
Exhale as you engage your core, slowly raising your legs towards the ceiling until your hips begin to lift off the floor.
- 4
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.
- 5
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.
Variations
Alternate Leg Raise with Head-up
Strengthen your core and hip flexors with the Alternate Leg Raise. Lie on your back, lift your head, and alternately raise your legs to build abdominal
Weighted Hanging leg hip raise
Intensify your core workout with the Weighted Hanging Leg Hip Raise. This advanced exercise targets the lower abdominals, obliques, and hip flexors,
Lying leg hip raise
Strengthen your lower abs and hip flexors with the lying leg hip raise. Lift your legs and hips towards the ceiling for a powerful core workout.
Hanging Leg Hip Raise
Strengthen your core and hip flexors with the Hanging Leg Hip Raise. This challenging exercise targets your lower abs and obliques, building serious
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Hanging Straight Leg Hip Raise
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