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Lying Leg-Hip Raise

A floor leg raise finished with a hip lift off the mat, adding a posterior pelvic tilt that targets the lower abs harder than a leg raise alone.

AbsBodyweightHip flexion with posterior pelvic tilt
GoLightWeight medialying-leg-hip-raise

시범 영상 준비 중

Primary

Rectus abdominis

Secondary

Hip flexorsObliquesTransverse abdominis

Equipment

Bodyweight

Pattern

Hip flexion with posterior pelvic tilt

Setup

  1. 01Lie flat on your back with legs extended and together.
  2. 02Place your hands at your sides or under your hips, palms down.
  3. 03Press your lower back toward the mat and brace.
  4. 04Keep the head and shoulders relaxed on the floor.

Execution

  1. 01Raise both legs together until they point at the ceiling.
  2. 02From vertical, curl the hips off the floor, pushing the feet straight upward.
  3. 03Lower the hips back to the mat under control.
  4. 04Lower the legs slowly until the heels hover above the floor, then repeat.

Checkpoints

  • -The hip lift is a curl of the pelvis, not a kick of the legs.
  • -Feet travel straight up toward the ceiling, not back overhead.
  • -Lower back never arches off the mat during the leg descent.
  • -Neck and shoulders stay relaxed throughout.

Common mistakes

  • -Using leg swing momentum to bounce the hips up.
  • -Throwing the feet backward over the face instead of upward.
  • -Dropping the hips and legs quickly instead of lowering them.
  • -Arching the lumbar spine at the bottom of the rep.

Programming notes

  • -Use 2 to 4 sets of 8 to 12 controlled reps.
  • -Master the leg raise alone before adding the hip lift.
  • -Progress to the hanging leg-hip raise once floor reps are strict and easy.

Related exercises

Leg Raise

Bodyweight / Abs

Reverse Crunch

Bodyweight / Abs

Hanging Leg Hip Raise

Bodyweight / Abs

Hip Raise (Bent Knee)

Bodyweight / Abs

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