What muscles does the Leg Raise with Hip Lift work?

The Leg Raise with Hip Lift primarily targets the lower abdominal muscles, while also engaging the upper abs and obliques for stability. This combination makes it effective for building core strength and improving abdominal definition.

Do I need any equipment to perform the Leg Raise with Hip Lift?

No equipment is required for this exercise it uses only your body weight. You can perform it on a yoga mat or padded surface to increase comfort and protect your lower back.

Is the Leg Raise with Hip Lift suitable for beginners?

Beginners can perform this exercise, but should start slowly and focus on proper form to avoid strain on the lower back. If lifting the hips is too challenging, begin with just leg raises until your core strength improves.

What common mistakes should I avoid when doing the Leg Raise with Hip Lift?

Avoid arching your lower back or using momentum to swing your legs. Keep the movement controlled, engage your core throughout, and ensure your lower back stays pressed into the floor to prevent injury.

How many sets and reps should I do for best results?

For most people, 3 sets of 10–15 repetitions is effective. Adjust the reps based on your fitness level fewer for beginners, and higher for advanced users aiming to increase endurance.

What are the benefits of adding the Leg Raise with Hip Lift to my workout?

This exercise strengthens your lower abs, improves core stability, and enhances pelvic lift control. It can help improve posture, support spinal health, and boost overall functional strength for daily movements and sports.

Are there variations of the Leg Raise with Hip Lift I can try?

Yes, you can add ankle weights for more resistance or perform the move on a decline bench to increase difficulty. For a beginner-friendly variation, bend your knees slightly to reduce strain on the lower back.

Leg Raise with Hip Lift

Target Muscles

Primary:

Lower Abs

Secondary:

Upper Abs

Obliques

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie flat on your back with legs extended and arms at your sides. Keeping your core engaged, lift your legs straight up to a 90-degree angle, then raise your hips off the ground by pressing your feet toward the ceiling. Lower your hips and legs back down slowly, keeping the movement controlled and your lower back pressed into the floor.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your legs extended and your arms resting at your sides, palms facing down.
Engage your core by tightening your abdominal muscles.
Slowly lift your legs together, keeping them straight, until they form a 90-degree angle with your torso.
Once your legs are vertical, lift your hips off the ground by contracting your lower abs, pushing your feet upward toward the ceiling.
Slowly lower your hips back down to the ground, followed by your legs, keeping them straight and controlled as they return to the starting position.
Repeat the movement for the desired number of repetitions.

Explore more lower abs exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Leg Raise with Slightly Bent Knees

Lower Abs

Bodyweight

Reverse Crunch

Lower Abs

Bodyweight

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Leg Extension Crunch

Abs

Lower Abs

Exercise Ball

Frequently Asked Questions

What muscles does the Leg Raise with Hip Lift work?: The Leg Raise with Hip Lift primarily targets the lower abdominal muscles, while also engaging the upper abs and obliques for stability. This combination makes it effective for building core strength and improving abdominal definition.
Do I need any equipment to perform the Leg Raise with Hip Lift?: No equipment is required for this exercise it uses only your body weight. You can perform it on a yoga mat or padded surface to increase comfort and protect your lower back.
Is the Leg Raise with Hip Lift suitable for beginners?: Beginners can perform this exercise, but should start slowly and focus on proper form to avoid strain on the lower back. If lifting the hips is too challenging, begin with just leg raises until your core strength improves.
What common mistakes should I avoid when doing the Leg Raise with Hip Lift?: Avoid arching your lower back or using momentum to swing your legs. Keep the movement controlled, engage your core throughout, and ensure your lower back stays pressed into the floor to prevent injury.
How many sets and reps should I do for best results?: For most people, 3 sets of 10–15 repetitions is effective. Adjust the reps based on your fitness level fewer for beginners, and higher for advanced users aiming to increase endurance.
What are the benefits of adding the Leg Raise with Hip Lift to my workout?: This exercise strengthens your lower abs, improves core stability, and enhances pelvic lift control. It can help improve posture, support spinal health, and boost overall functional strength for daily movements and sports.
Are there variations of the Leg Raise with Hip Lift I can try?: Yes, you can add ankle weights for more resistance or perform the move on a decline bench to increase difficulty. For a beginner-friendly variation, bend your knees slightly to reduce strain on the lower back.