Leg Raise Hip Lift With Head Up
Leg Raise Hip Lift With Head Up Exercise Description
The Leg Raise Hip Lift with Head Up combines a straight‑leg raise with a controlled posterior pelvic tilt to finish with a small vertical hip lift. It primarily trains the anterior core, especially the rectus abdominis, with the external and internal obliques assisting in trunk stabilization while the hip flexors lift the legs. A gentle head-and-shoulder lift with a chin tuck can help maintain a ribcage‑down position and reduce excessive lumbar extension; keep the cervical spine neutral and relaxed throughout. The goal is to curl the pelvis—lifting the sacrum slightly—rather than to swing the legs or arch the low back. Emphasis is on slow, smooth control during the lowering phase to maintain lumbopelvic stability and minimize momentum. This bodyweight floor variation builds anti‑extension control while the hips flex and extend through a safe, controlled range.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, 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: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Leg Raise Hip Lift With Head Up Exercise
‘- Lie supine on a mat with arms by your sides, palms down, shoulders relaxed.
– Brace your abdomen and lightly posteriorly tilt the pelvis so the low back contacts the mat.
– Tuck the chin and lift the head and shoulder blades slightly; gaze toward the thighs without pulling on the neck.
– Bring legs together; keep knees extended but soft and ankles neutral.
– Raise both legs until they are over the hips (about 90 degrees), ribs down and low back maintained.
– Without swinging, exhale and curl the pelvis to lift the sacrum a few centimeters—feet travel straight up.
– Pause briefly at the top while keeping the neck relaxed and the torso quiet.
– Lower the hips slowly back to the mat, then lower the legs together only as far as you can keep the low back in contact with the mat.
– If cervical or lumbar position is lost, reduce the range or place the head down and continue with a neutral neck.
– Keep movements smooth; avoid using momentum or pressing the hands into the floor for leverage.
Leg Raise Hip Lift With Head Up Tips
‘- Start lying supine with arms by your sides, palms down, and shoulders relaxed.
– Before lifting, brace your abdomen and lightly posteriorly tilt the pelvis so your low back contacts the mat.
– Tuck your chin and lift your head and shoulder blades only slightly, gazing toward your thighs without pulling on your neck.
– Keep your legs together with knees extended but soft and ankles neutral throughout the movement.
– Raise your legs until they are over your hips (about 90 degrees) while keeping the ribs down and low back maintained on the mat.
– As you exhale, curl the pelvis to lift the sacrum a few centimeters so the feet travel straight up rather than swinging.
– Pause briefly at the top, keeping your neck relaxed and the rest of the torso quiet.
– Lower the hips slowly back to the mat, then lower the legs together only as far as you can keep your low back in contact with the mat.
– If you lose cervical or lumbar position, reduce your range of motion or place your head down and continue with a neutral neck.
– Keep all movements smooth and controlled, avoiding momentum or pressing the hands into the floor for leverage.
Leg Raise Hip Lift With Head Up Beginner Introduction
The Leg Raise Hip Lift with Head Up is a mat-based bodyweight movement that blends a straight-leg lift with a small upward roll of the hips. Performed lying on the back, the legs travel upward while the pelvis gently curls off the floor, so the effort centers in the abs rather than in swinging motion. A light lift of the head and shoulders with the chin softly drawn in helps the front of the ribcage stay settled and encourages a long, relaxed neck throughout the motion.
This exercise highlights control of the midsection, especially the abs and side abs, while the hip flexors bring the legs up and down through a comfortable arc. The main challenge comes from resisting any exaggerated arch in the lower back, particularly as the legs lower toward the ground. Emphasis stays on smooth, deliberate movement and steady positioning of the trunk, so the hips and legs move while the rest of the body stays organized and stable.