Incline Leg Hip Raise (Leg Straight)
Incline Leg Hip Raise (Leg Straight) Exercise Description
The Incline Leg Hip Raise (leg straight) is a controlled core exercise performed on an inclined surface to train the anterior trunk. The primary mover is the rectus abdominis, with the external and internal obliques and transverse abdominis providing bracing and pelvic control. The hip flexors (iliopsoas and rectus femoris) assist as the hips flex, but the focus is initiating the movement with a posterior pelvic tilt to lift the pelvis rather than swinging the legs. The incline increases the lever arm and demand on trunk flexion, while the straight-leg position magnifies the need for lumbopelvic control. Executed correctly, it reinforces rib-to-pelvis integration, reduces compensatory lumbar extension, and builds strict, momentum-free movement quality.
- 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: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Incline Leg Hip Raise (Leg Straight) Exercise
‘- Set an incline bench to a moderate angle and lie supine with your head higher than your hips; grip the top or sides for stability.
– Pack your shoulders and keep your neck neutral; eyes to the ceiling.
– Bring legs together, knees straight but not locked; ankles neutral or lightly dorsiflexed.
– Gently posteriorly tilt your pelvis to flatten your low back against the bench; brace your abdominal wall.
– Exhale as you initiate by tilting the pelvis, then continue by flexing the hips to raise straight legs; lift until your sacrum leaves the bench slightly.
– Keep ribs down and spine long; avoid shrugging or arching the low back.
– Pause briefly with control at the top—no swinging.
– Inhale as you lower slowly, sequencing the pelvis back to neutral and the legs down; stop just before your low back wants to arch off the bench.
– Maintain a smooth tempo throughout; prioritize pelvic control over range.
– If needed, reduce the lowering depth to keep consistent posterior pelvic tilt and low-back contact.
Incline Leg Hip Raise (Leg Straight) Tips
‘- Set the bench to a moderate incline so your head is higher than your hips and grip the top or sides for stability.
– Pack your shoulders and keep your neck neutral with your eyes looking at the ceiling.
– Keep your legs together with knees straight but not locked and ankles neutral or lightly dorsiflexed.
– Gently posteriorly tilt your pelvis to flatten your low back against the bench before you start, and brace your abdominal wall.
– Exhale as you initiate the movement by tilting the pelvis first, then flex the hips to raise the straight legs.
– Lift only until your sacrum leaves the bench slightly, keeping your ribs down and spine long.
– Avoid shrugging or letting your low back arch as you move.
– Pause briefly with control at the top position—avoid any swinging or use of momentum.
– Inhale as you lower slowly, returning the pelvis toward neutral and bringing the legs down.
– Stop the lowering phase just before your low back wants to arch off the bench, and if needed, reduce depth to maintain posterior pelvic tilt and low-back contact.
Incline Leg Hip Raise (Leg Straight) Beginner Introduction
The Incline Leg Hip Raise (leg straight) is a challenging core movement done on a sloped bench, with the upper body elevated and the legs extended. The action centers on curling the pelvis and lower spine so the abs initiate the lift, rather than swinging the legs. As the hips fold and the straight legs rise, the abs, deep core, and side abs handle most of the workload, with support from the hip flexors and front thighs. The incline position lengthens the body’s lever, which increases demand on the front of the torso and highlights any loss of control through the midsection.
Because the motion begins from the pelvis and only lifts the lower back slightly off the bench, it encourages a short, precise range instead of big, momentum-driven reps. Attention to a long spine, quiet shoulders, and steady breathing helps the ribs and hips move as a single unit, building strong, deliberate core strength while limiting excessive arching in the lower back.