Lying Quarter Hip Raise
Lying Quarter Hip Raise Exercise Description
The Lying Quarter Hip Raise is a small‑range, controlled posterior pelvic tilt performed on your back to train the anterior core. You’ll gently curl the pelvis to lift the tailbone just off the floor, emphasizing abdominal bracing and lumbopelvic control rather than momentum. The primary driver is the rectus abdominis, with the obliques assisting in stabilizing the pelvis and ribcage while the hip flexors mainly hold the legs in position. Limiting the lift to a “quarter” range helps you feel the difference between tilting the pelvis and swinging the legs, promoting precise technique. This body‑weight drill reinforces a neutral neck and steady ribcage, teaching you to initiate movement from the trunk for cleaner, safer hip‑flexion patterns.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques
- Stabilizing Muscles: Iliacus, Internal Obliques, Psoas Major, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Quarter Hip Raise Exercise
‘- Lie supine with arms at your sides, palms down; head and neck relaxed.
– Bring legs to tabletop: hips flexed about 90°, knees bent about 90°, shins parallel to the floor.
– Set your ribs down and lightly brace the abdominal wall as if preparing for a cough.
– Inhale to prepare; on a long exhale, posteriorly tilt the pelvis (pubic bone toward ribs).
– Gently peel the tailbone/sacrum 2–5 cm off the floor—think “curl, not swing.”
– Keep thighs stacked over hips; avoid pulling knees toward the chest.
– Maintain shoulders and neck relaxed; do not push through the arms for leverage.
– Hold the top briefly with even breathing; pelvis stays tucked, ribs quiet.
– Lower the pelvis slowly, placing the spine down segment by segment; return to neutral without arching.
– Repeat only with smooth, controlled motion—no rocking, leg kick, or momentum.
Lying Quarter Hip Raise Tips
‘- Lie on your back with arms at your sides, palms down, and keep your head and neck relaxed.
– Bring your legs to a true tabletop: hips and knees bent about 90° with shins parallel to the floor.
– Gently “set” your ribs down and lightly brace your abs as if preparing for a cough before you move.
– Start each rep by inhaling to prepare, then use a long exhale as you tilt the pelvis.
– Think “pubic bone toward ribs” to create a controlled posterior pelvic tilt.
– Lift the tailbone only 2–5 cm off the floor and focus on a small curl, not a swing.
– Keep your thighs stacked directly over your hips and avoid pulling your knees toward your chest.
– Keep shoulders and neck relaxed and avoid pressing through your arms for extra leverage.
– At the top, hold briefly with even breathing, maintaining the tucked pelvis and quiet ribs.
– Lower slowly, placing the spine down segment by segment, and return to neutral without arching or using momentum.
Lying Quarter Hip Raise Beginner Introduction
The Lying Quarter Hip Raise is a gentle, precision‑based core exercise performed lying on the back with the legs held up. Instead of a big leg swing, the movement centers on a slight roll of the hips so the tailbone lifts only a short distance from the surface. This subtle action highlights the abs as the main movers, with the side abs and hip flexors playing supporting roles to steady the legs and mid‑section.
Because the motion is intentionally limited, it highlights how movement from the hips feels different from simply throwing the legs. The trunk stays calm while the pelvis moves in a small, deliberate arc, promoting smooth control rather than speed or force. Breathing is coordinated with the lift and return, further connecting rib position, stomach tension, and hip motion. Over time, this pattern can encourage cleaner, more controlled hip‑bending mechanics in other exercises and everyday tasks.