What muscles does the Incline Leg Hip Raise (Leg Straight) work?

This exercise primarily targets the lower abdominal muscles, while also engaging the upper abs, obliques, and glutes for stabilization. The incline position increases intensity on the lower abs compared to flat bench variations.

Do I need a bench for the Incline Leg Hip Raise, and are there alternatives?

A decline or adjustable bench is ideal for this exercise, as the angle increases resistance on your core. If a bench isn’t available, you can use a sturdy inclined surface or perform straight leg raises on the floor for a modified version.

Is the Incline Leg Hip Raise suitable for beginners?

Beginners can perform this movement, but it’s best to master basic lying leg raises first to build core strength. Start with fewer reps and controlled movements, avoiding excess momentum to prevent lower back strain.

What common mistakes should I avoid with this exercise?

Avoid swinging your legs or using momentum, as this reduces core activation. Maintain straight legs, controlled movement, and keep your lower back supported on the bench to prevent strain or injury.

How many sets and reps should I do for Incline Leg Hip Raises?

Most lifters benefit from 3–4 sets of 10–15 controlled reps, focusing on quality over speed. Rest for 30–60 seconds between sets to maintain core activation while allowing recovery.

What safety tips should I follow when doing Incline Leg Hip Raises?

Always engage your core and avoid arching your lower back to protect your spine. Use a slow, controlled motion and stop if you experience sharp pain in your hips or lower back.

Are there variations to make Incline Leg Hip Raises easier or harder?

For an easier variation, bend your knees slightly to reduce leverage on your core. To make it harder, hold a small medicine ball between your feet or add a slow isometric hold at the top of the movement.

Incline Leg Hip Raise (Leg Straight)

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Exercise Type

Reps Only

How To Do

Lie on an incline bench with your head at the top, hands gripping the sides, and legs straight and together. Keeping your core engaged, lift your straight legs upward and raise your hips off the bench until your legs are vertical, then slowly lower back down with control. Avoid swinging or using momentum to maximize lower ab engagement.

Step-by-Step Instructions

Begin by lying on an incline bench with your head positioned at the higher end and your feet at the lower end. Secure your hands on the bench handles or sides for stability.
Keep your legs straight and together, ensuring your core is engaged throughout the movement.
Slowly lift your legs upward while keeping them straight, raising your hips off the bench as you bring your legs toward a vertical position.
At the top of the movement, your legs should be perpendicular to the bench, and your hips should be lifted slightly off the surface.
Pause briefly at the top to maximize the contraction in your abdominal muscles.
Slowly lower your legs back down to the starting position, ensuring control and avoiding any jerking motions.
Repeat for the desired number of repetitions.

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

Alternative Exercises

Lying Leg Raise on Flat Bench

Lower Abs

Bench

Lying Leg Hip Raise

Lower Abs

Bench

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles does the Incline Leg Hip Raise (Leg Straight) work?: This exercise primarily targets the lower abdominal muscles, while also engaging the upper abs, obliques, and glutes for stabilization. The incline position increases intensity on the lower abs compared to flat bench variations.
Do I need a bench for the Incline Leg Hip Raise, and are there alternatives?: A decline or adjustable bench is ideal for this exercise, as the angle increases resistance on your core. If a bench isn’t available, you can use a sturdy inclined surface or perform straight leg raises on the floor for a modified version.
Is the Incline Leg Hip Raise suitable for beginners?: Beginners can perform this movement, but it’s best to master basic lying leg raises first to build core strength. Start with fewer reps and controlled movements, avoiding excess momentum to prevent lower back strain.
What common mistakes should I avoid with this exercise?: Avoid swinging your legs or using momentum, as this reduces core activation. Maintain straight legs, controlled movement, and keep your lower back supported on the bench to prevent strain or injury.
How many sets and reps should I do for Incline Leg Hip Raises?: Most lifters benefit from 3–4 sets of 10–15 controlled reps, focusing on quality over speed. Rest for 30–60 seconds between sets to maintain core activation while allowing recovery.
What safety tips should I follow when doing Incline Leg Hip Raises?: Always engage your core and avoid arching your lower back to protect your spine. Use a slow, controlled motion and stop if you experience sharp pain in your hips or lower back.
Are there variations to make Incline Leg Hip Raises easier or harder?: For an easier variation, bend your knees slightly to reduce leverage on your core. To make it harder, hold a small medicine ball between your feet or add a slow isometric hold at the top of the movement.