Lying Leg Hip Raise on Floor
Strengthen your core and sculpt your lower abs with the lying leg hip raise. This bodyweight exercise targets the iliopsoas and rectus abdominis for a
Description
Lie flat on your back with your arms by your sides. Raise your legs and hips off the floor while keeping your back flat. Lower your legs back down without letting your legs touch the floor.
How to Do Lying Leg Hip Raise on Floor
- 1Setup
Lie flat on your back on the floor, extending your legs straight and placing your arms by your sides with palms down for stability.
- 2Setup
Engage your core by pressing your lower back firmly into the floor, ensuring there is no arch.
- 3
Keeping your legs straight and together, slowly raise them towards the ceiling until your hips begin to lift slightly off the floor.
- 4
Pause briefly at the top, focusing on contracting your lower abdominal muscles.
- 5
Slowly and with control, lower your legs back down towards the floor, stopping just before your heels touch the ground.
Tips
- Focus on initiating the movement by lifting your hips, not just swinging your legs; this targets the lower abs more effectively.
- Keep your lower back pressed into the floor throughout the entire movement to protect your spine and maintain core engagement.
- Control the eccentric (lowering) phase of the movement to maximize muscle tension and prevent momentum from taking over.
- Exhale as you raise your legs and hips, and inhale as you slowly lower them back down.
Common Mistakes
- ×Arching the lower back: Ensure your core is actively engaged and your lower back remains pressed into the floor to prevent strain and maximize abdominal work.
- ×Using momentum to swing the legs: Perform the movement slowly and with control, focusing on muscle contraction rather than using speed to lift your legs.
- ×Letting legs drop quickly: Control the descent of your legs, stopping just before they touch the floor to maintain tension in your abs and prevent injury.
Variations
Weighted Seated Leg Raise on Floor
Boost core strength and hip flexor power with the Weighted Seated Leg Raise on Floor.
Lying Leg Raise Flat Bench
Strengthen your core and target lower abdominal muscles with the Lying Leg Raise Flat Bench.
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.
Lying Leg Raise
Strengthen your core and target lower abdominal muscles with the lying leg raise. This effective exercise builds strength and improves hip flexor control.
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