Leg Raise Hip Lift

Leg Raise Hip Lift Exercise Description

The Leg Raise Hip Lift is a floor-based core exercise that combines a straight-leg raise with a small posterior pelvic tilt to lift the hips. It emphasizes the rectus abdominis during the pelvic curl while the hip flexors (e.g., iliopsoas, rectus femoris) drive the leg raise; the obliques and transverse abdominis assist with lumbopelvic control. The objective is to move the legs and pelvis without allowing the lumbar spine to arch, keeping the ribcage quiet and the neck neutral. The hip lift is created by curling the pelvis toward the ribcage, not by swinging the legs or pushing with the arms. Performed with smooth, controlled motion and a pain‑free range, it helps develop anterior core strength and precise pelvic control using only body weight.

Muscle Groups: Abs, Core, Hips, Waist
Target Muscles: Psoas Major, Rectus Abdominis
Assisting Muscles: Iliacus, Rectus Femoris
Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
Body Area: Lower Body, Upper Body
Body Parts: Core, Hips, Legs, Torso, Upper Legs
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Flexors, Trunk Flexors
Joint Involvement: Multi-joint
Muscle Location: Hip Flexor, Stomach
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Female

How To Do The Leg Raise Hip Lift Exercise

‘- Lie supine on a firm surface; arms by sides, palms down; neck long and gaze up.
– Brace the abdominal wall and gently posteriorly tilt the pelvis to lightly flatten the low back to the floor.
– Bring legs together; knees comfortably extended (a slight bend is fine); ankles neutral.
– Hover heels off the floor, then flex the hips to raise the legs toward vertical without letting the low back arch.
– Near vertical, curl the pelvis toward the ribcage to lift the hips a few centimeters—think “roll” rather than “kick.”
– Pause briefly with control; do not use momentum or press through the hands.
– Lower the hips to the floor segment by segment while maintaining abdominal tension.
– Lower the legs until just above the floor, stopping before the lumbar spine extends.
– Breathe: exhale during the pelvic curl/hip lift; inhale on the controlled descent.
– Keep shoulders relaxed, ribs down, and movement smooth throughout.

Leg Raise Hip Lift Tips

‘- Keep your neck long with your gaze up to maintain a neutral head position.
– Brace your abdominal wall and gently tilt your pelvis posteriorly to lightly flatten your low back into the floor.
– Keep your legs together with knees comfortably extended (a slight bend is fine) and ankles neutral.
– Hover your heels just off the floor before raising the legs to start the movement under control.
– Raise your legs toward vertical by flexing at the hips, not by letting your low back arch.
– Near vertical, curl your pelvis toward your ribcage to lift the hips a few centimeters, thinking “roll” rather than “kick.”
– Pause briefly at the top with control, avoiding momentum or pressing through your hands.
– Lower your hips back to the floor segment by segment while maintaining abdominal tension.
– Lower your legs only until they are just above the floor, stopping before your lumbar spine extends.
– Throughout the exercise, keep your shoulders relaxed, ribs down, and the movement smooth, with the ribcage quiet and neck neutral.

Leg Raise Hip Lift Beginner Introduction

The Leg Raise Hip Lift is a floor-based, bodyweight core exercise that blends a straight-leg lift with a small rolling motion of the pelvis so the hips gently leave the ground. The movement links the legs and mid-section, asking the abs to curl the pelvis while the hip flexors handle the upward leg motion. Side abs and deep abs assist in steadying the lower back and helping the pelvis move in a precise, controlled way rather than through swinging or kicking.

Throughout the exercise, the goal centers on moving the legs and hips while the lower back stays stable against the floor and the ribs and neck remain relaxed and aligned. The lift happens from the mid-section curling the pelvis toward the ribs, not from driving through the arms. A calm, unhurried rhythm and a range of motion that feels comfortable highlight control over momentum. This makes the exercise useful for building front-of-body strength and refining pelvic control using only your own body weight and conscious breathing.