Lying Incline Hip Raise
Lying Incline Hip Raise Exercise Description
The lying incline hip raise is a bodyweight core exercise performed supine on an incline bench to emphasize the rectus abdominis through posterior pelvic tilt and controlled lumbar flexion. By positioning your torso higher than your hips, gravity increases the demand on the anterior core as you curl the pelvis toward the ribcage. Keeping the knees flexed reduces lever length and helps keep the focus on pelvic motion rather than swinging the legs with the hip flexors. The goal is a small, smooth curl that lifts the tailbone off the bench while the upper back stays anchored, maintaining a neutral cervical spine and steady ribs-down position. This variation builds precise control of pelvic tilt, teaches you to initiate from the abdominals, and reinforces anti-extension control by resisting arching. Use slow, deliberate movement with no momentum, and keep the range small and repeatable to ensure the abdominals—not the arms or hip flexors—drive the lift.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Multifidus, Transversus Abdominis, Trapezius - Lower Fibers, 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: Female
How To Do The Lying Incline Hip Raise Exercise
‘- Set an incline bench at a moderate angle; lie supine, head at the high end.
– Grip the bench sides lightly near the shoulders; keep shoulder blades set and upper back in contact.
– Bring hips and knees to roughly 90 degrees, ankles together, toes relaxed.
– Brace the abdominal wall (ribs down), maintain a neutral neck, and keep the low back gently contacting the bench.
– Initiate by posteriorly tilting the pelvis—think “draw tailbone toward belly button.”
– Curl the pelvis toward the ribcage to lift the tailbone/glutes a few centimeters off the bench; avoid pulling with the arms.
– Keep thighs relatively still; movement comes from the pelvis and lumbar spine, not from swinging the legs.
– Pause briefly at the top without holding your breath.
– Lower the hips back to the bench with control, maintaining abdominal tension and quiet feet.
– Stop before the low back overarches; reset bracing and repeat smooth, controlled reps.
Lying Incline Hip Raise Tips
‘- Set the bench at a moderate incline so your torso is higher than your hips.
– Keep your shoulder blades set and upper back in contact with the bench throughout.
– Hold the bench sides lightly near your shoulders instead of pulling with your arms.
– Bring hips and knees to about 90° and keep the knees bent to focus on pelvic motion.
– Brace the abs with a “ribs down” feeling and keep your neck neutral.
– Start each rep by posteriorly tilting the pelvis, as if drawing your tailbone toward your belly button.
– Aim for a small, smooth curl that lifts the tailbone a few centimeters while the upper back stays anchored.
– Keep the thighs relatively still; avoid swinging the legs to create momentum.
– Pause briefly at the top without holding your breath, then lower the hips under control.
– Stop the descent before your low back overarches, then reset your brace and repeat with the same small, controlled range.
Lying Incline Hip Raise Beginner Introduction
The lying incline hip raise is a bodyweight core movement performed on an angled bench while lying on the back. With the head higher than the hips, gravity increases the challenge for the abs as the pelvis gently rolls toward the ribcage. Bent knees shorten the leg lever, so the main action centers around a subtle curl of the tailbone rather than a big leg swing driven by the hip flexors.
Throughout the exercise, the upper back rests against the bench and the neck stays in a comfortable, neutral line, so the motion comes mainly from the lower spine and pelvis. The aim is a small, smooth lift of the hips that slightly rounds the lower back, then a controlled return to the start position. This emphasis on precision teaches the abs to initiate movement and reinforces strong core tension against excessive arching. The lying incline hip raise fits well in core routines that emphasize slow, deliberate reps and a compact, repeatable range of motion.