Incline straight leg hip raise

Exercise overview

Primary muscle group: Full Body

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 38

Description: Lie supine (on your back) on a decline bench with your legs together. Place your hands beside your head and grip the bench for support. Press your lower back against the bench for support. Exhale as you slowly raise your legs and curl your hips off the bench by flexing your abdomen. Hold the contracted position, with your legs in the air, for a count of two. Inhale as you slowly lower your hips and legs to the starting position. Repeat the exercise.

Exercise ID: 00154

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Control: Always perform the exercise with controlled movements. Avoid using momentum to lift and lower your legs to ensure you're fully engaging your abdominal muscles.
Focus on Breathing: Inhale as you lower your legs slowly and exhale as you lift them. Proper breathing can improve your performance and help with muscle contraction.
Avoid Arching Your Back: Keep your back pressed against the incline bench throughout the movement. Arching your back can reduce the effectiveness of the exercise and may strain your lower back.
Engage Your Core: Keep your core engaged throughout the entire exercise to maximize the contraction of your abdominal muscles and support your lower back.
Gradual Progression: If you're new to this exercise, start with a lower incline and gradually increase the incline as your strength improves. This will help you build the necessary strength without overloading your muscles too quickly.
Controlled Lowering: The eccentric (lowering) phase is just as important as the concentric (lifting) phase. Lower your legs slowly to increase time under tension and further engage your core muscles.
Hands Placement: Keep your hands clasped behind your head, or, if you need additional stability, you can place them under your buttocks or hold on to the sides of the bench.
Leg Dexterity: Ensure your legs remain straight throughout the exercise. Bending your knees can reduce the workload on your abs and make the exercise less effective.
Play With Tempo: Try varying the speed of your repetitions-perform some reps slowly and others at a quicker pace. This variation can engage your muscles in different ways and enhance overall strength gains.
Stretch and Warm-Up: Always warm up before performing this exercise and follow it with a stretch. This can help to prevent injury and improve your flexibility and range of motion.

Exercise overview

Exercise tips and tricks

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