Hip Raise Crunch
Hip Raise Crunch Exercise Description
The Hip Raise Crunch combines a supine hip bridge with a controlled curl-up to train the anterior core while the hips extend. The rectus abdominis and obliques drive trunk flexion and rib-to-pelvis control, while the gluteus maximus and hamstrings lift the hips; the deep core and spinal erectors stabilize the lumbopelvic region. Coordinating a posterior pelvic tilt with the crunch helps emphasize abdominal bracing without excessive lumbar extension. The goal is smooth, controlled movement rather than height or speed, keeping the neck neutral and the ribs stacked over the pelvis. This bodyweight drill delivers a focused core challenge while reinforcing hip extension mechanics and torso stability.
- Muscle Groups: Abs, Core, Glutes, Hips, Waist
- Target Muscles: Gluteus Maximus, Rectus Abdominis
- Assisting Muscles: Biceps Femoris - Long Head, External Obliques, Internal Obliques
- Stabilizing Muscles: Longissimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Hip Raise Crunch Exercise
‘- Lie supine with knees bent ~90°, feet flat hip-width apart, heels under knees. Lightly place fingertips at temples or cross arms on chest; keep elbows wide and neck long.
– Brace: draw ribs down, gently tuck chin, and set a slight posterior pelvic tilt to create a neutral, braced spine.
– Press through heels and squeeze glutes to lift hips until shoulders–hips–knees align; avoid arching the lower back.
– With hips steady, exhale and perform a small upper‑back curl-up, bringing the sternum toward the pelvis. Keep gaze up and avoid pulling on the head.
– Pause briefly with pelvis level and ribs stacked; maintain even pressure through both heels.
– Lower the upper back and head with control, then lower the hips until the sacrum contacts the floor.
– Keep movements deliberate; avoid thrusting hips past neutral, flaring the ribs, or holding your breath.
Hip Raise Crunch Tips
‘- Set up with knees bent about 90°, feet hip-width apart, and heels directly under your knees.
– Place fingertips lightly at your temples or cross arms on your chest, keeping elbows wide and neck long.
– Before moving, draw your ribs down, gently tuck your chin, and set a slight posterior pelvic tilt to brace the spine.
– As you lift, press firmly through your heels and squeeze your glutes to raise the hips until shoulders, hips, and knees form a straight line.
– Avoid arching the lower back at the top; keep the ribs stacked over the pelvis.
– Keep the hips steady while you curl up, exhaling as you bring your sternum toward your pelvis.
– Make the curl-up small and focused on the upper back, keeping your gaze up and not pulling on your head.
– At the top, pause briefly with the pelvis level, ribs stacked, and even pressure through both heels.
– Lower your upper back, head, and then hips with control until the sacrum contacts the floor.
– Keep all movements smooth and deliberate, avoiding hip thrusting past neutral, rib flaring, or breath holding.
Hip Raise Crunch Beginner Introduction
The Hip Raise Crunch blends a back-lying bridge with a gentle curling action through the upper body. It is a bodyweight core exercise where the hips lift while the chest subtly narrows toward the pelvis, creating a coordinated effort between the lower and upper trunk. The abs and side abs guide the curling motion and help manage the relationship between the rib cage and hips, while the glutes and hamstrings handle the hip lift. At the same time, the core and back work to keep the midsection steady as the body moves.
This drill highlights smooth, unhurried movement and steady breathing rather than big ranges or rapid repetitions. Attention stays on aligning the trunk over the hips, with the neck relaxed and the head following the torso naturally. Because hip extension and a small crunch occur together, the exercise reinforces stability through the middle of the body while the legs and hips generate force, creating a focused challenge for the entire core.