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

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Lying Leg Hip Raise on Floor

Compound

Weighted Seated Leg Raise on Floor

Waist · Iliopsoas · Weighted

Intermediate

Compound

Lying Leg Raise Flat Bench

Waist · Iliopsoas · Body weight

Intermediate

Compound

Lying leg hip raise

Waist · Body weight

Intermediate

Compound

Lying Leg Raise

Waist · Rectus Abdominis · Body weight

Intermediate

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.

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How to do Lying Leg Hip Raise on Floor

01
Setup
Lie flat on your back on the floor, extending your legs straight and placing your arms by your sides with palms down for stability.
02
Setup
Engage your core by pressing your lower back firmly into the floor, ensuring there is no arch.
03
Keeping your legs straight and together, slowly raise them towards the ceiling until your hips begin to lift slightly off the floor.
04
Pause briefly at the top, focusing on contracting your lower abdominal muscles.
05
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.

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Questions

What muscles does Lying Leg Hip Raise on Floor work?

Lying Leg Hip Raise on Floor primarily targets Iliopsoas, Rectus Abdominis.

Is Lying Leg Hip Raise on Floor good for beginners?

Lying Leg Hip Raise on Floor 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 Lying Leg Hip Raise on Floor?

You need Body weight to perform Lying Leg Hip Raise on Floor. 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 Lying Leg Hip Raise on Floor?

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.

What are common mistakes when doing Lying Leg Hip Raise on Floor?

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.