What muscles do the Lying Leg Hip Raise work?

The Lying Leg Hip Raise primarily targets the lower abdominal muscles, helping to build core strength and definition. It also engages the upper abs and obliques as secondary muscles, providing a well-rounded midsection workout.

Do I need a bench to perform the Lying Leg Hip Raise?

A bench is ideal because it allows a full range of motion and better hip extension, but you can also perform the exercise on the floor or a yoga mat. Using a flat surface at home is an effective alternative if you don’t have access to gym equipment.

Is the Lying Leg Hip Raise suitable for beginners?

Yes, beginners can perform this exercise, but they should focus on keeping movements slow and controlled to avoid strain. If lowering the legs fully feels too challenging, start with bent knees or limit the range of motion until your core strength improves.

What are common mistakes to avoid when doing the Lying Leg Hip Raise?

Common errors include swinging the legs, lifting with momentum instead of the abs, and arching the lower back. To prevent injury, keep your core engaged, move slowly, and avoid letting your feet touch the floor between reps.

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

A good starting point is 3 sets of 10–15 reps, focusing on quality over quantity. For advanced core training, increase reps gradually or add resistance by holding a small dumbbell between your feet.

Are there variations of the Lying Leg Hip Raise to make it harder or easier?

You can make it easier by keeping your knees bent or raising your legs to only 45 degrees. For a more challenging variation, perform the movement slowly, add ankle weights, or include a pause at the top of the hip lift.

What are the benefits of the Lying Leg Hip Raise?

This exercise strengthens the lower abs, improves core stability, and helps build a toned midsection. It also supports better posture and reduces lower back strain when performed correctly.

Lying Leg Hip Raise

Target Muscles

Primary:

Lower Abs

Secondary:

Upper Abs

Obliques

Equipment Required

Bench

Exercise Type

Reps Only

How To Do

Lie flat on a bench with your legs extended and hands gripping the sides for support. Keeping your legs straight, lift them up until vertical, then raise your hips off the bench by contracting your lower abs. Lower your hips and legs back down slowly, maintaining control throughout the movement.

Step-by-Step Instructions

Lie flat on a bench with your back fully supported and your legs extended straight out. Place your hands on the sides of the bench for stability.
Engage your core and lift your legs upward, keeping them straight, until they form a 90-degree angle with your torso.
Once your legs are vertical, continue the movement by lifting your hips off the bench, contracting your lower abs.
Slowly lower your hips back onto the bench and then lower your legs back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.

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

Alternative Exercises

Lying Leg Raise on Flat Bench

Lower Abs

Bench

Incline Leg Hip Raise (Leg Straight)

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 do the Lying Leg Hip Raise work?: The Lying Leg Hip Raise primarily targets the lower abdominal muscles, helping to build core strength and definition. It also engages the upper abs and obliques as secondary muscles, providing a well-rounded midsection workout.
Do I need a bench to perform the Lying Leg Hip Raise?: A bench is ideal because it allows a full range of motion and better hip extension, but you can also perform the exercise on the floor or a yoga mat. Using a flat surface at home is an effective alternative if you don’t have access to gym equipment.
Is the Lying Leg Hip Raise suitable for beginners?: Yes, beginners can perform this exercise, but they should focus on keeping movements slow and controlled to avoid strain. If lowering the legs fully feels too challenging, start with bent knees or limit the range of motion until your core strength improves.
What are common mistakes to avoid when doing the Lying Leg Hip Raise?: Common errors include swinging the legs, lifting with momentum instead of the abs, and arching the lower back. To prevent injury, keep your core engaged, move slowly, and avoid letting your feet touch the floor between reps.
How many sets and reps should I do for Lying Leg Hip Raises?: A good starting point is 3 sets of 10–15 reps, focusing on quality over quantity. For advanced core training, increase reps gradually or add resistance by holding a small dumbbell between your feet.
Are there variations of the Lying Leg Hip Raise to make it harder or easier?: You can make it easier by keeping your knees bent or raising your legs to only 45 degrees. For a more challenging variation, perform the movement slowly, add ankle weights, or include a pause at the top of the hip lift.
What are the benefits of the Lying Leg Hip Raise?: This exercise strengthens the lower abs, improves core stability, and helps build a toned midsection. It also supports better posture and reduces lower back strain when performed correctly.