Lying leg and hip raise

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 14

Description: Lie on your back on a bench with your legs extended straight out. Grab the sides of the bench near your head for stability. Press your lower back firmly against the bench to ensure proper support. Exhale as you slowly bring your knees towards your chest by flexing your knees and hips. Once your hips are fully flexed, curl your hips off the bench by contracting your abdominal muscles. Hold this contracted position for one second. Inhale as you slowly reverse the motion, lowering your legs back to the starting position. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00213

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

Form First: Ensure your lower back remains pressed into the mat throughout the movement to protect your spine and engage your core fully.
Controlled Movement: Focus on slow, controlled movements. Avoid using momentum to lift your legs and hips. This will help to effectively target the abdominal muscles.
Breathing Technique: Inhale as you lower your legs and exhale as you raise them. Proper breathing helps to maintain rhythm and control during the exercise.
Engage Your Core: Actively engage your abdominal muscles throughout the movement. Visualize pulling your belly button towards your spine to ensure maximum core activation.
Hand Position: For added stability, keep your hands flat on the floor beside you or place them under your lower back for support. This can help if you find the exercise strains your lower back.
Leg Flexion: Start with slightly bent knees if you're a beginner. As you become more advanced, perform the exercise with straight legs to increase the difficulty.
Range of Motion: Focus on lifting your hips just a few inches off the ground rather than trying to get them as high as possible. Quality over quantity will ensure better muscle engagement.
Consistency is Key: Incorporate the lying leg and hip raise into your routine regularly, but make sure to balance it with exercises targeting the entire core for overall muscle development and stability.
Weighted Variation: Once comfortable, add ankle weights or hold a small medicine ball between your feet to increase resistance and challenge your muscles further.
Incorporate Into Supersets: Pair this exercise with other core exercises like planks or Russian twists to intensify your workout and maximize core strength gains.
Stretch and Recover: Make sure to stretch and cool down after your workout. This can help prevent muscle stiffness and aid in recovery.

Exercise overview

Exercise tips and tricks

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