What muscles does the Leg Raise Hip Lift with Head Up work?

This exercise primarily targets the lower abs, while also engaging the upper abs and obliques for stability and support. Keeping your head lifted increases core activation and helps improve abdominal endurance.

Do I need any equipment for the Leg Raise Hip Lift with Head Up?

No equipment is required; it’s a bodyweight movement that can be done anywhere with enough floor space. A yoga mat or padded surface is recommended for comfort and to reduce strain on your lower back.

Is the Leg Raise Hip Lift with Head Up suitable for beginners?

Beginners can perform this movement, but they should focus on keeping the core engaged and avoid jerking the hips. If it feels too challenging, start with bent knees or reduce the height of the lift until strength improves.

What are common mistakes to avoid in the Leg Raise Hip Lift with Head Up?

Avoid arching your lower back, rushing through the movement, or letting your legs touch the ground between reps. These mistakes can reduce effectiveness and increase injury risk keep slow, controlled movements with constant tension on the abs.

How many reps and sets should I do for the Leg Raise Hip Lift with Head Up?

For beginners, start with 2–3 sets of 8–12 reps, focusing on quality over quantity. More advanced trainees can aim for 3–4 sets of 12–20 reps for greater endurance and core strength gains.

Are there any safety tips for performing the Leg Raise Hip Lift with Head Up?

Keep your core tight and avoid excessive strain on your neck by lifting your head only slightly. If you experience lower back discomfort, reduce the range of motion or place your hands under your hips for extra support.

What variations can I try to make the Leg Raise Hip Lift with Head Up more challenging?

You can add ankle weights, extend the hold at the top of the hip lift, or perform the motion with a slow tempo to increase time under tension. Advanced athletes might also try lifting with a medicine ball squeezed between the feet for extra resistance.

Leg Raise Hip Lift with Head Up

Target Muscles

Primary:

Lower Abs

Secondary:

Upper Abs

Obliques

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with legs extended, arms at your sides, and head slightly lifted off the ground. Keeping your core engaged and legs straight, raise your legs to a 45-degree angle, then lift your hips off the floor by contracting your lower abs. Lower your hips and legs with control, keeping your head up and legs from touching the ground between reps.

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. Keep your head slightly lifted off the ground.
Engage your core muscles and lift your legs off the ground until they are at about a 45-degree angle. Keep your legs straight and together.
From this position, lift your hips off the ground by contracting your lower abs, pushing your legs upward toward the ceiling.
Slowly lower your hips back down to the ground while keeping your legs elevated.
Lower your legs back to the starting position without letting them touch the ground.
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 Hip Lift

Lower Abs

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Reverse Crunch

Lower Abs

Bodyweight

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Hanging Leg Hip Raise

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Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles does the Leg Raise Hip Lift with Head Up work?: This exercise primarily targets the lower abs, while also engaging the upper abs and obliques for stability and support. Keeping your head lifted increases core activation and helps improve abdominal endurance.
Do I need any equipment for the Leg Raise Hip Lift with Head Up?: No equipment is required; it’s a bodyweight movement that can be done anywhere with enough floor space. A yoga mat or padded surface is recommended for comfort and to reduce strain on your lower back.
Is the Leg Raise Hip Lift with Head Up suitable for beginners?: Beginners can perform this movement, but they should focus on keeping the core engaged and avoid jerking the hips. If it feels too challenging, start with bent knees or reduce the height of the lift until strength improves.
What are common mistakes to avoid in the Leg Raise Hip Lift with Head Up?: Avoid arching your lower back, rushing through the movement, or letting your legs touch the ground between reps. These mistakes can reduce effectiveness and increase injury risk keep slow, controlled movements with constant tension on the abs.
How many reps and sets should I do for the Leg Raise Hip Lift with Head Up?: For beginners, start with 2–3 sets of 8–12 reps, focusing on quality over quantity. More advanced trainees can aim for 3–4 sets of 12–20 reps for greater endurance and core strength gains.
Are there any safety tips for performing the Leg Raise Hip Lift with Head Up?: Keep your core tight and avoid excessive strain on your neck by lifting your head only slightly. If you experience lower back discomfort, reduce the range of motion or place your hands under your hips for extra support.
What variations can I try to make the Leg Raise Hip Lift with Head Up more challenging?: You can add ankle weights, extend the hold at the top of the hip lift, or perform the motion with a slow tempo to increase time under tension. Advanced athletes might also try lifting with a medicine ball squeezed between the feet for extra resistance.