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Hip Raise Crunch exercise demonstration - starting position (step 1 of 2)
Showing step 1 of 2
Step-by-step demonstration of the Hip Raise Crunch exercise showing proper form and technique

Hip Raise Crunch

Target Muscles

Secondary:
Obliques
Glutes

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with knees bent, feet flat, and hands behind your head. Lift your hips off the ground while simultaneously crunching your upper body toward your knees, engaging your abs and glutes. Keep your neck relaxed and avoid pulling on your head as you return slowly to the starting position.

Step-by-Step Instructions

  1. Lie flat on your back on the floor or a mat with your knees bent and feet flat on the ground. Place your hands behind your head, keeping your elbows wide apart.
  2. Engage your core muscles by pulling your belly button towards your spine.
  3. Begin the movement by lifting your hips off the ground, squeezing your glutes and lower abs as you raise your pelvis upward.
  4. Simultaneously, perform a crunch by lifting your upper body slightly off the ground, bringing your shoulders towards your knees. Keep your neck neutral and avoid pulling on your head with your hands.
  5. Hold the contraction at the top for a moment, ensuring your abs are fully engaged.
  6. Slowly lower your hips and upper body back to the starting position in a controlled manner.
  7. Repeat for the desired number of repetitions.

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Frequently Asked Questions

What muscles does the Hip Raise Crunch work?
The Hip Raise Crunch targets both the lower and upper abs simultaneously, making it effective for overall abdominal development. It also engages the obliques for core stability and the glutes during the hip lift portion of the movement.
Do I need any equipment to perform the Hip Raise Crunch?
No equipment is required for the Hip Raise Crunch your body weight is enough. You can do it on a yoga mat or carpeted floor for comfort and support.
Is the Hip Raise Crunch good for beginners?
Yes, beginners can safely perform the Hip Raise Crunch as long as they maintain proper form and avoid straining their neck. Start with slow, controlled movements and fewer reps to build core strength before increasing intensity.
What are common mistakes to avoid when doing the Hip Raise Crunch?
Avoid pulling on your head with your hands, as this can strain your neck. Also, ensure you engage your core fully instead of using momentum, and keep your movements controlled through the hip raise and crunch phases.
How many reps and sets should I do for Hip Raise Crunches?
For general fitness, aim for 2–3 sets of 10–15 reps. More advanced exercisers can increase volume or slow down the tempo to build greater strength and endurance.
Are there any safety tips for performing Hip Raise Crunches?
Maintain a relaxed neck position and avoid sudden jerking motions. Use a padded surface to protect your lower back, and stop immediately if you feel sharp discomfort in your back or hips.
What variations of the Hip Raise Crunch can I try?
You can make the exercise harder by holding a light weight across your chest or extending your legs straight instead of keeping them bent. For a gentler option, reduce the range of motion in both the hip lift and crunch.