Which muscles does the lying hip leg raise target?

The lying hip leg raise primarily works the lower abs, making it a great core isolation movement. It also engages the upper abs, obliques, and hip flexors for stability and control throughout the lift.

Do I need any equipment for lying hip leg raises?

No equipment is required as this is a bodyweight exercise performed on the floor. For added comfort, you can use a yoga mat or carpeted surface to support your lower back and prevent discomfort.

Is the lying hip leg raise suitable for beginners?

Yes, beginners can perform this exercise, but it’s important to start with smaller ranges of motion and maintain proper form. Keeping the lower back pressed into the floor and moving slowly will help avoid strain.

What are common mistakes to avoid during lying hip leg raises?

A common mistake is arching the lower back, which can lead to discomfort or injury. Rushing through the movement or letting legs drop too quickly reduces effectiveness focus on slow, controlled reps with core engagement.

How many sets and reps should I do for lying hip leg raises?

For general core training, aim for 2–4 sets of 10–15 controlled repetitions. If you are working on endurance or definition, you can increase reps while keeping form strict to maximize benefit.

Are there any safety tips for doing lying hip leg raises?

Always engage your core and keep your lower back pressed into the floor to avoid strain. If you experience discomfort, reduce your range of motion or bend your knees slightly to make the movement easier.

What variations can I try to make lying hip leg raises more challenging?

You can add ankle weights, perform leg raises with a stability ball between your feet, or incorporate a reverse crunch at the top of the movement. Advanced users may also try hanging leg raises for increased difficulty.

Lying Hip Leg Raise (on floor)

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie flat on your back with legs extended and arms at your sides, palms down. Keeping your core engaged and lower back pressed to the floor, slowly raise your straight legs up toward the ceiling until they are perpendicular to your torso, then lower them back down with control without letting your feet touch the floor. Maintain steady breathing and avoid arching your back throughout the movement.

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 and keep your lower back pressed against the floor.
Slowly lift your legs together, keeping them straight, until they form a 90-degree angle with your torso. Your feet should be pointing towards the ceiling.
Pause briefly at the top of the movement, ensuring your core remains engaged and your lower back stays in contact with the floor.
Slowly lower your legs back down to the starting position, maintaining control and avoiding letting your feet touch the floor.
Repeat 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

Bodyweight

Reverse Crunch

Lower Abs

Bodyweight

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Crunch

Upper Abs

Lower Abs

Weight Plate

Frequently Asked Questions

Which muscles does the lying hip leg raise target?: The lying hip leg raise primarily works the lower abs, making it a great core isolation movement. It also engages the upper abs, obliques, and hip flexors for stability and control throughout the lift.
Do I need any equipment for lying hip leg raises?: No equipment is required as this is a bodyweight exercise performed on the floor. For added comfort, you can use a yoga mat or carpeted surface to support your lower back and prevent discomfort.
Is the lying hip leg raise suitable for beginners?: Yes, beginners can perform this exercise, but it’s important to start with smaller ranges of motion and maintain proper form. Keeping the lower back pressed into the floor and moving slowly will help avoid strain.
What are common mistakes to avoid during lying hip leg raises?: A common mistake is arching the lower back, which can lead to discomfort or injury. Rushing through the movement or letting legs drop too quickly reduces effectiveness focus on slow, controlled reps with core engagement.
How many sets and reps should I do for lying hip leg raises?: For general core training, aim for 2–4 sets of 10–15 controlled repetitions. If you are working on endurance or definition, you can increase reps while keeping form strict to maximize benefit.
Are there any safety tips for doing lying hip leg raises?: Always engage your core and keep your lower back pressed into the floor to avoid strain. If you experience discomfort, reduce your range of motion or bend your knees slightly to make the movement easier.
What variations can I try to make lying hip leg raises more challenging?: You can add ankle weights, perform leg raises with a stability ball between your feet, or incorporate a reverse crunch at the top of the movement. Advanced users may also try hanging leg raises for increased difficulty.