What muscles does the Lying Hip Straight Leg Raise work?

This exercise primarily targets the lower abs, while also engaging the upper abs and hip flexors as secondary muscles. The movement helps strengthen your core and improve stability across your midsection.

Do I need any equipment for the Lying Hip Straight Leg Raise?

No equipment is required, making it ideal for home workouts or outdoor training. You only need a flat surface such as a floor or exercise mat for comfort.

Is the Lying Hip Straight Leg Raise suitable for beginners?

Yes, beginners can perform this exercise, but they should focus on maintaining proper form and core engagement. If keeping the legs fully straight is challenging, you can bend your knees slightly to make it easier.

What are common mistakes to avoid with the Lying Hip Straight Leg Raise?

A common error is letting the lower back lift off the floor, which can strain the spine. Another mistake is dropping the legs too quickly control the descent to protect your core and lower back.

How many sets and reps should I do for the Lying Hip Straight Leg Raise?

For general core strength, aim for 2–3 sets of 10–15 controlled reps. Adjust the rep range based on your fitness level, ensuring fatigue is reached without compromising form.

Are there safe variations or modifications for the Lying Hip Straight Leg Raise?

You can try bent-knee leg raises to reduce strain or add ankle weights for increased challenge. Hanging leg raises offer a more advanced variation with greater hip flexor activation.

What are the main benefits of the Lying Hip Straight Leg Raise?

This exercise improves lower abdominal strength, enhances core stability, and supports better posture. It also helps with hip mobility and can aid in overall athletic performance.

Lying Hip Straight Leg Raise

Target Muscles

Primary:

Lower Abs

Secondary:

Upper Abs

Hip_Flexors

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie flat on your back with your legs straight and arms at your sides. Keeping your legs together and straight, lift them toward the ceiling until they form a 90-degree angle with your torso, then slowly lower them back down without letting them touch the floor. Keep your lower back pressed into the ground 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.
Keep your legs straight and together throughout the movement.
Slowly lift your legs upward, keeping them straight, until they form a 90-degree angle with your torso. Your feet should be pointing toward the ceiling.
Pause briefly at the top of the movement, ensuring your lower back remains in contact with the floor.
Slowly lower your legs back down to the starting position without letting them touch the floor, maintaining tension in your core.
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 Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles does the Lying Hip Straight Leg Raise work?: This exercise primarily targets the lower abs, while also engaging the upper abs and hip flexors as secondary muscles. The movement helps strengthen your core and improve stability across your midsection.
Do I need any equipment for the Lying Hip Straight Leg Raise?: No equipment is required, making it ideal for home workouts or outdoor training. You only need a flat surface such as a floor or exercise mat for comfort.
Is the Lying Hip Straight Leg Raise suitable for beginners?: Yes, beginners can perform this exercise, but they should focus on maintaining proper form and core engagement. If keeping the legs fully straight is challenging, you can bend your knees slightly to make it easier.
What are common mistakes to avoid with the Lying Hip Straight Leg Raise?: A common error is letting the lower back lift off the floor, which can strain the spine. Another mistake is dropping the legs too quickly control the descent to protect your core and lower back.
How many sets and reps should I do for the Lying Hip Straight Leg Raise?: For general core strength, aim for 2–3 sets of 10–15 controlled reps. Adjust the rep range based on your fitness level, ensuring fatigue is reached without compromising form.
Are there safe variations or modifications for the Lying Hip Straight Leg Raise?: You can try bent-knee leg raises to reduce strain or add ankle weights for increased challenge. Hanging leg raises offer a more advanced variation with greater hip flexor activation.
What are the main benefits of the Lying Hip Straight Leg Raise?: This exercise improves lower abdominal strength, enhances core stability, and supports better posture. It also helps with hip mobility and can aid in overall athletic performance.