Incline Leg Hip Raise (leg Straight)
intermediate strength exercise · body weight · targets abs
- Body part
- waist
- Primary target
- abs
- Equipment
- body weight
- Difficulty
- intermediate
The incline leg hip raise with straight leg is a lower-ab exercise performed lying on a decline bench (head higher than feet) with legs extended, then lifting the legs through hip flexion combined with hip raise. The decline angle increases the load on the abs compared to flat-floor variations, while the straight-leg position multiplies the lever arm and demand. This is a serious progression from floor-based hip raises. The combination of incline angle and straight legs produces severe lower-ab stimulus, comparable to early hanging leg raise work. For trainees with bench access, this exercise provides equipment-friendly progression toward advanced core training. Where this earns its place is as advanced lower-ab work for trainees who've outgrown flat-floor variations but don't yet have hanging strength. Combined with planks and rotational work, incline leg hip raises complete advanced core training programs.
Why train the Incline Leg Hip Raise (leg Straight)?
- Increases lower-ab demand through decline angle and straight legs.
- Builds the core strength supporting hanging leg raise progressions.
- Provides advanced lower-ab work without requiring pull-up bar access.
- Time-efficient progression from floor-based variations.
- Pairs naturally with planks for compound core work.
- Useful as primary lower-ab exercise in equipment-limited gyms.
How to do the Incline Leg Hip Raise (leg Straight): step by step
- 1Lie on an incline bench with your back flat against the bench and your legs extended straight out in front of you.
- 2Place your hands on the sides of the bench for support.
- 3Engaging your abs, lift your legs off the bench, raising them as high as you can while keeping them straight.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Muscles worked
Primary
abs
Secondary
hip flexors
Common mistakes to avoid
Insufficient prerequisites
Master 20+ flat-floor hip raises before attempting incline straight-leg.
Letting lower back arch off bench
Press lower back into bench throughout.
Bouncing through reps
Slow controlled motion drives stimulus.
Bending the knees mid-rep
Maintain straight legs throughout for proper lever arm.
Rushing the descent
Control the lowering phase. Bouncing reduces ab stimulus.
Easier and harder variations
Easier
Reduce decline angle. Or bend the knees slightly. Or perform on flat floor.
Harder
Increase decline angle. Or hold a weight between the feet. Or progress to hanging variations.
Alternative exercises
Hanging leg raise
Hanging version. More demanding once grip strength is sufficient.
Hip raise with bent knee
Easier flat-floor version.
Reverse crunch
Different lower-ab work.
How to program the Incline Leg Hip Raise (leg Straight) into your training
Sets and reps: 3 sets of 8-15 reps with 60-90 seconds rest. Frequency: 2 times per week. In core sessions: as primary lower-ab work after foundational planks.
Recovery and frequency
Recovery within 48 hours. Watch for hip flexor tightness and lower-back discomfort.
Frequently asked questions
How many sets and reps?
3 sets of 8-15 reps.
How often?
2 times per week.
Will this build lower abs?
Yes — significant lower-ab development with consistent training.
Incline vs flat floor hip raise?
Incline is significantly more demanding due to increased ab loading.
Should I progress to hanging?
Yes once incline becomes manageable and grip strength supports hanging work.
What angle bench?
30-45 degrees of decline. More incline = more difficulty.
Useful tools for this exercise
Build a workout with the Incline Leg Hip Raise (leg Straight)
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