Incline Leg Hip Raise (Leg Straight)
Incline Leg Hip Raise (Leg Straight) Exercise Description
The incline leg hip raise (legs straight) trains the anterior core by curling the pelvis toward the ribcage while you support yourself on an incline bench. The primary mover is the rectus abdominis through posterior pelvic tilt and controlled lumbar flexion; the external and internal obliques assist with trunk stabilization. Keeping the knees extended increases the lever arm, demanding strong lumbopelvic control. The hip flexors maintain the straight-leg position but should not drive the motion; think of lifting the hips rather than swinging the legs. Performed with strict control, it emphasizes segmental spinal flexion on the way up and smooth lowering to resist spinal extension on the way down.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Iliacus, Psoas Major, Rhomboid Major, Transversus Abdominis
- 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: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Incline Leg Hip Raise (Leg Straight) Exercise
‘- Set an incline bench so your head is higher than your hips; lie supine with your head near the top.
– Grip the top of the bench or sturdy handles; keep shoulders relaxed and shoulder blades lightly retracted.
– Bring legs together, knees fully extended, ankles neutral; point feet toward the ceiling when raised.
– Pre-tension by bracing the abdomen and gently posteriorly tilting the pelvis to flatten the low back.
– Exhale as you curl the pelvis toward the ribcage, lifting the hips a few inches off the bench; send feet upward, not backward.
– Keep the neck neutral and ribs “down”; avoid shrugging or pulling with the arms.
– Lower with control, placing the spine back on the bench one segment at a time; stop before the low back arches.
– Maintain straight legs throughout; avoid swinging, throwing the legs, or using momentum.
Incline Leg Hip Raise (Leg Straight) Tips
‘- Set the bench so your head is higher than your hips before lying down.
– Grip the top of the bench or handles while keeping your shoulders relaxed and shoulder blades lightly retracted.
– Bring your legs together with knees fully extended and ankles neutral, and point your feet toward the ceiling when raised.
– Before moving, brace your abdomen and gently posteriorly tilt your pelvis to flatten your low back into the bench.
– As you exhale, curl your pelvis toward your ribcage and lift your hips a few inches off the bench, sending your feet upward, not backward.
– Keep your neck neutral and your ribs “down,” avoiding shrugging or pulling with your arms.
– Think about lifting the hips with the abs rather than swinging the legs or using the hip flexors to drive the motion.
– Lower with strict control, placing your spine back on the bench one segment at a time.
– Stop the descent before your low back arches off the bench.
– Maintain straight legs throughout and avoid swinging, throwing the legs, or using momentum.
Incline Leg Hip Raise (Leg Straight) Beginner Introduction
The incline leg hip raise (legs straight) is a challenging incline-bench core exercise that highlights control of the abs and side abs rather than leg swinging. Performed lying on an angled bench with the hands holding a sturdy anchor overhead, this movement centers on drawing the hips toward the ribcage so the lower spine rounds away from the bench. With the legs long and together, the abs handle most of the lifting effort while the hip flexors mainly hold the leg position, creating a longer lever that increases demand on the midsection.
Throughout the motion, the theme is precision and stability. The trunk stays steady as the pelvis rolls upward, then gradually returns to the bench. The lower back meets the pad one small section at a time, and the descent stops before the lumbar area starts to arch. This deliberate style turns the exercise into focused core training that challenges both strength and control, emphasizing smooth, uninterrupted motion rather than speed or momentum.