Incline Hip Raise
Incline Hip Raise Exercise Description
The incline hip raise is a bodyweight anterior-core exercise performed on a slanted bench to increase resistance against gravity. It emphasizes posterior pelvic tilt and controlled lumbar flexion, training the rectus abdominis to draw the pelvis toward the ribcage while minimizing momentum. The obliques and transverse abdominis assist by bracing and stabilizing the trunk so the movement stays crisp and spine-friendly. Elevating the torso on an incline lengthens the lever arm, challenging core control through a greater range without relying on hip flexor swinging. The goal is a smooth “curl” of the pelvis off the bench, not a leg kick, with steady breathing and consistent tension. Use a pain‑free range and prioritize quality of motion over height.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Incline Hip Raise Exercise
‘- Set an adjustable bench to a moderate incline; lie supine with your head toward the high end.
– Grip the top or sides of the bench for stability; depress and retract your shoulder blades.
– Keep a neutral neck; eyes up, chin slightly tucked.
– Bend knees about 90 degrees; feet together or hip‑width, ankles relaxed.
– Inhale and lightly brace; press your low back to the bench to initiate posterior pelvic tilt.
– Exhale as you curl your tailbone upward, lifting the sacrum off the bench; bring knees toward your torso.
– Keep ribs “down,” avoid shrugging, and move slowly—no swinging or kicking.
– Pause briefly at the top with controlled pelvic tilt; keep thighs roughly in line with the trunk.
– Inhale as you lower with control, uncurling the spine back to the bench one segment at a time.
– Stop the descent when your low back contacts the bench without arching; maintain abdominal tension.
– Avoid pulling with the arms, throwing the legs, or holding your breath.
Incline Hip Raise Tips
‘- Set the bench to a moderate incline and lie with your head toward the high end.
– Grip the top or sides of the bench and depress/retract your shoulder blades for stability.
– Keep a neutral neck with eyes up and chin slightly tucked.
– Bend your knees about 90 degrees with feet together or hip-width and ankles relaxed.
– Inhale and lightly brace, pressing your low back into the bench to start posterior pelvic tilt.
– Exhale as you curl your tailbone upward, lifting the sacrum off the bench and bringing your knees toward your torso.
– Keep your ribs “down” and avoid shrugging, swinging, or kicking the legs.
– Pause briefly at the top with a controlled pelvic tilt, keeping your thighs roughly in line with your trunk.
– Inhale as you lower with control, uncurling your spine back to the bench one segment at a time.
– Stop lowering when your low back contacts the bench without arching, maintaining abdominal tension and not pulling with your arms or holding your breath.
Incline Hip Raise Beginner Introduction
The incline hip raise is a bodyweight core exercise performed on an angled bench, placing the upper body higher than the hips to increase the challenge from gravity. With the torso elevated, the legs act as a longer lever, so the front of the core, deep abs, and side abs work hard to control every part of the motion. The main action comes from gently tilting the hips and rounding the lower back off the bench, rather than from swinging the legs.
This movement highlights precision, steady trunk position, and smooth breathing. The trunk stays compact and stable while the hips curl up and then slowly return to the bench, one segment at a time. The arms simply provide support on the bench, while the abs drive the motion so the exercise stays friendly for the lower back and less dependent on the hip flexors. The emphasis rests on a calm, controlled lift and descent, with tension maintained throughout a comfortable range.