Lying Leg Circle Hip Raise
Lying Leg Circle Hip Raise Exercise Description
The Lying Leg Circle Hip Raise is a bodyweight, supine core exercise that combines controlled leg circles with a small posterior‑tilt hip raise. It primarily trains the rectus abdominis and obliques while requiring strong hip flexor control and lumbopelvic stability. The leg circles challenge anti‑rotation and anti‑extension control as the legs move from the hip joints; the hip raise adds a focused abdominal curl that lifts the sacrum slightly without momentum. Keep the lumbar spine gently pressed to the floor and the rib cage “down” to prevent excessive arching. Use a smooth, deliberate tempo and a range of motion that allows you to maintain pelvic control and easy breathing. You can reduce difficulty by bending the knees slightly or drawing smaller circles. Prioritize strict control over range to keep the work on the trunk rather than the lower back.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Lying Leg Circle Hip Raise Exercise
‘- Lie on your back with arms at your sides, palms down; set shoulders down and keep a neutral neck.
– Lightly posteriorly tilt the pelvis to bring the low back into gentle contact with the floor.
– Bring legs together and lift to about 60–90° of hip flexion; knees softly extended, toes neutral.
– Brace the abdominal wall; keep ribs stacked over the pelvis.
– Draw a small, slow circle with both legs clockwise from the hip joints; keep pelvis and low back quiet.
– Return to center, then perform a controlled hip raise: curl the tailbone up a few centimeters via posterior pelvic tilt—avoid swinging or kicking.
– Lower the spine back down with control, maintaining abdominal tension and lumbar contact.
– Make the next circle counterclockwise to balance sides; continue alternating directions.
– If lumbar contact is lost, shrink the circle or bend the knees.
– Breathe continuously; avoid holding your breath.
Lying Leg Circle Hip Raise Tips
‘- Maintain a light posterior pelvic tilt so your low back stays in gentle contact with the floor.
– Keep the rib cage “down” and stacked over the pelvis to avoid excessive arching.
– Move the legs from the hip joints in small, slow circles while keeping the pelvis and low back quiet.
– Alternate clockwise and counterclockwise circles each rep to balance both sides.
– During the hip raise, curl the tailbone up only a few centimeters using posterior pelvic tilt—not by swinging or kicking the legs.
– Lower the spine back down with control, keeping abdominal tension and lumbar contact.
– Use a smooth, deliberate tempo and only as much range as you can control while breathing easily.
– If you lose lumbar contact, shrink the circle or bend the knees slightly.
– Keep arms at your sides with palms down and shoulders set down to help stabilize the trunk.
– Breathe continuously throughout the circles and hip raises; avoid holding your breath.
Lying Leg Circle Hip Raise Beginner Introduction
The Lying Leg Circle Hip Raise is a floor-based core movement performed lying on the back, blending circular leg motion with a subtle lift of the hips. It emphasizes the abs, side abs, and hip flexors while also engaging the deep core muscles that steady the lower back and pelvis. As the legs sweep small circles from the hip joints, the trunk resists twisting and excessive arching, creating a strong anti-rotation and anti-extension challenge. The gentle upward curl of the tailbone adds an extra abdominal demand without relying on swinging or momentum.
Throughout the exercise, the lower back rests lightly against the ground and the ribcage stays settled, supporting stable alignment and comfortable breathing. A calm, steady pace highlights control rather than speed or large ranges of motion. Many people choose smaller circles or a slight bend at the knees when exploring an easier version, helping the work stay centered in the midsection instead of shifting into the lower back.