Leg Raise Hip Lift
Leg Raise Hip Lift Exercise Description
The Leg Raise Hip Lift is a floor-based core exercise that combines a controlled straight-leg raise with a brief posterior pelvic tilt to lift the hips. The hip flexors (iliopsoas and rectus femoris) primarily raise the legs, while the rectus abdominis drives the pelvic tilt and spinal flexion that lifts the hips. The obliques and deep abdominal wall (including transversus abdominis) assist by stabilizing the pelvis and rib cage to limit unwanted lumbar extension. The goal is smooth, momentum-free movement with the low back protected by active abdominal bracing. Performed correctly, it teaches lumbopelvic control: legs move at the hips, then the pelvis tilts to lift, and everything lowers under control without arching the lower back. Keep the range of motion only as large as you can maintain a neutral neck, ribs “down,” and consistent contact of the lumbar region with the floor until the brief hip lift.
- Muscle Groups: Abs, Core, Hips, Waist
- Target Muscles: Iliacus, Psoas Major, Rectus Abdominis
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Leg Raise Hip Lift Exercise
‘- Lie supine with arms by your sides, palms down, legs together.
– Set your brace: draw ribs down, gently flatten low back, and slightly posteriorly tilt the pelvis.
– Keep your neck neutral and shoulder blades on the floor; eyes to the ceiling.
– Start with legs straight or softly bent; heels hover just off the floor without losing your brace.
– Raise both legs toward vertical by flexing at the hips; keep the pelvis steady and ribs down.
– At roughly 90°, use your abdominals to posteriorly tilt the pelvis and lift the hips 1–3 inches straight up.
– Pause briefly without swinging; avoid throwing the legs or rocking.
– Lower the hips first with control, then lower the legs until the heels hover, stopping before your low back arches.
– Breathe continuously; exhale through the hip lift and through the most challenging part of the descent.
– Common faults to avoid: rib flare, neck craning, arching the low back, separating legs, or using momentum.
– If control is lost, reduce range and/or maintain a slight knee bend to shorten the lever.
Leg Raise Hip Lift Tips
‘- Before moving, set your brace by drawing the ribs down, gently flattening the low back, and slightly posteriorly tilting the pelvis.
– Keep your neck neutral with eyes to the ceiling and shoulder blades in contact with the floor throughout.
– Start with legs together and straight or softly bent, with heels just hovering off the floor without losing your brace.
– Raise your legs toward vertical by flexing at the hips, keeping the pelvis steady and the ribs down.
– Around 90°, use your abdominals to posteriorly tilt the pelvis and lift the hips 1–3 inches straight up.
– Pause briefly at the top without swinging; avoid throwing the legs or rocking to gain height.
– Lower the hips first with control, then lower the legs until the heels hover, stopping before the low back arches.
– Maintain contact of the lumbar region with the floor for the entire movement except for the brief hip lift.
– Breathe continuously, exhaling through the hip lift and through the most challenging part of lowering.
– If you lose control—rib flare, neck craning, low-back arching, or using momentum—reduce the range of motion and/or keep a slight bend in the knees.
Leg Raise Hip Lift Beginner Introduction
The Leg Raise Hip Lift is a floor-based core movement that blends a straight-leg lift with a small, controlled rise of the hips. It emphasizes the hip flexors and front thighs to bring the legs upward, while the abs create a gentle curl through the pelvis and spine to raise the hips off the ground. Side abs and deep core muscles contribute by steadying the midsection so the lower back stays supported rather than collapsing into an arch.
This exercise highlights precision over speed. The legs travel upward first from the hips, then the pelvis subtly rolls to lift the hips a short distance, and finally everything returns to the start position in a calm, measured way. The motion is meant to feel smooth instead of swinging or jerking. When performed with steady breathing and consistent tension through the midsection, it can help build better coordination between the legs, pelvis, and trunk, reinforcing the idea that the core guides and protects the lower back throughout the movement.