Lying Leg Hip Raise On Floor
Lying Leg Hip Raise On Floor Exercise Description
The lying leg hip raise is a bodyweight core exercise that trains the rectus abdominis to posteriorly tilt the pelvis and control the lumbar spine. You’ll lie on your back with the legs elevated, then curl the tailbone off the floor to lift the hips, focusing on abdominal-driven motion rather than swinging the legs. The external and internal obliques assist with trunk flexion and pelvic control, while the hip flexors mainly hold the legs in position. The goal is small, precise movement of the pelvis and lower spine with steady breathing and no momentum. Expect a strong emphasis on lumbopelvic control and anti-extension strength when performed with slow, controlled reps.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Iliacus, Multifidus, Psoas Major, Rectus Femoris, 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: Other
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Leg Hip Raise On Floor Exercise
‘- Lie supine, arms by your sides with palms down for light balance.
– Raise both legs so hips are flexed about 90°; knees straight or softly bent, ankles stacked over hips.
– Set ribs down and lightly brace the abdomen; keep head and shoulders relaxed on the floor.
– Initiate with a posterior pelvic tilt: draw the pubic bone toward the ribcage, flattening the low back gently.
– Exhale as you curl the tailbone off the floor and lift the hips a few centimeters, directing feet toward the ceiling.
– Keep legs quiet—no swinging—so the motion comes from the pelvis and abdominals.
– Pause briefly at the top while maintaining the brace.
– Lower the hips slowly with control until the sacrum returns to the floor; avoid arching the low back.
– Use arms only for minimal support; do not push off the floor.
– If control is lost or the low back arches, reduce the lever by bending the knees to about 90°.
Lying Leg Hip Raise On Floor Tips
‘- Position hips at about 90° flexion with ankles stacked directly over the hips before starting.
– Keep ribs down and lightly brace the abdomen while letting the head and shoulders stay relaxed on the floor.
– Begin each rep with a posterior pelvic tilt by drawing the pubic bone toward the ribcage to gently flatten the low back.
– Exhale as you curl the tailbone off the floor and lift the hips only a few centimeters.
– Think about directing the feet straight toward the ceiling rather than letting them swing.
– Keep the legs quiet with no swinging so the movement comes from the pelvis and abdominals.
– Pause briefly at the top of the curl while maintaining your abdominal brace.
– Lower the hips slowly and with control until the sacrum returns to the floor, avoiding any low-back arch.
– Use the arms and palms only for light balance, not to push off the floor.
– If you lose control or feel the low back arching, bend the knees to about 90° to reduce the lever.
Lying Leg Hip Raise On Floor Beginner Introduction
The lying leg hip raise is a bodyweight core movement centered on careful control of the pelvis and lower back. It places the abs at the forefront, with help from the side abs, while the hip flexors mainly hold the legs in place. Instead of using big, swinging motions, the exercise relies on a small upward roll of the hips, guided by the midsection, with the legs moving very little. Breathing stays steady throughout, supporting tension through the torso.
This exercise emphasizes stability where the hips and lower spine meet, training the body to resist excessive backward arching in that area. The range of motion is intentionally compact, highlighting precision over height or speed. When performed slowly, each repetition challenges the ability to move the pelvis smoothly while the rest of the trunk remains calm and controlled. As a result, it serves as a focused drill for core strength that feels especially intense through the lower portion of the abs and surrounding muscles that help guide pelvic position.