Lying Leg-hip Raise
beginner strength exercise · body weight · targets abs
- Body part
- waist
- Primary target
- abs
- Equipment
- body weight
- Difficulty
- beginner
The lying leg-hip raise is a combined lower-ab exercise where you lie on the back and lift the legs straight up while simultaneously tilting the pelvis posteriorly to raise the hips off the floor. The combination of leg lift (hip flexion) and pelvic tilt produces meaningful lower-ab and hip flexor stimulus simultaneously. This exercise sits between basic reverse crunches and hanging leg raises in the lower-ab progression hierarchy. The combined motion produces more stimulus per rep than simpler reverse crunches, while remaining accessible to trainees who haven't yet developed the grip and shoulder strength for hanging variations. Where this earns its place is as intermediate lower-ab work. Combined with planks and rotational core exercises, lying leg-hip raises round out core training programs effectively. The trade-off is the combined nature — some trainees find the simultaneous motion difficult to coordinate initially.
Why train the Lying Leg-hip Raise?
- Combines hip flexion and posterior pelvic tilt for compound lower-ab work.
- Provides intermediate progression between reverse crunches and hanging leg raises.
- Engages the rectus abdominis through full range.
- Accessible without specialized equipment.
- Pairs naturally with planks for compound core training.
- Useful as primary lower-ab exercise for those without bar access.
How to do the Lying Leg-hip Raise: step by step
- 1Lie flat on your back with your legs extended and your arms by your sides.
- 2Place your hands under your glutes for support.
- 3Engage your core and lift your legs off the ground, raising them towards the ceiling.
- 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
Letting lower back arch off floor
Press lower back into floor throughout. Especially important during the hip raise component.
Using momentum
Slow controlled motion drives ab engagement.
Cutting range
Full hip flexion plus pelvic tilt for maximum stimulus.
Holding the breath
Exhale on the lift; inhale on the lower.
Bouncing through reps
Control the lowering phase fully.
Easier and harder variations
Easier
Bend knees to reduce lever arm. Or omit the pelvic tilt component for simpler motion.
Harder
Add ankle weights. Or progress to incline or hanging variations.
Alternative exercises
Reverse crunch
Simpler version without combined motion.
Hanging leg raise
Hanging version with greater demand.
Hip raise (bent knee)
Easier version. Use as foundation.
How to program the Lying Leg-hip Raise into your training
Sets and reps: 3 sets of 10-15 reps with 60 seconds rest. Frequency: 2-3 times per week. In core sessions: as primary lower-ab work after foundational planks.
Recovery and frequency
Recovery within 24-48 hours. Watch for hip flexor tightness and lower-back discomfort.
Frequently asked questions
How many reps?
10-15 per set.
How often?
2-3 times per week.
Will this build lower abs?
Yes — meaningful lower-ab development with consistent training.
Leg-hip raise vs reverse crunch?
Combined motion produces more stimulus. Pure reverse crunch is simpler entry.
Should I add weight?
Eventually yes — ankle weights for advanced progression.
Is this safe for back?
Generally yes when lower back stays pressed into floor.
Useful tools for this exercise
Build a workout with the Lying Leg-hip Raise
Puna gives you guided bodyweight workouts you can do anywhere — no equipment, no gym, just structured progressions that build real strength.
