VARIATIONS
Straight-Legged Hip Raise
Legs extend straight up toward ceiling
This bodyweight exercise targets the lower abdominal muscles by requiring you to lift your hips off the floor using leg leverage. It builds core stability and hip flexor strength without needing equipment.
HOW TO DO IT
- Lie flat on your back with legs extended straight up toward the ceiling.
- Press your lower back firmly into the floor to engage your core.
- Lift your hips off the ground by pulling your feet higher.
- Pause briefly at the top while keeping your legs straight.
- Lower your hips slowly until they hover just above the floor.
COMMON MISTAKES
- Swinging the legs to generate momentum instead of using abs.
- Arching the lower back off the floor during the descent.
- Bending the knees which reduces tension on the abdominals.
TIPS
- Initiate the movement by tilting your pelvis posteriorly.
- Keep your toes pointed toward the ceiling throughout the rep.
- Exhale sharply as you lift your hips upward.
SAFETY
- Stop immediately if you feel sharp pain in the lower back.
- Avoid jerking the neck to prevent cervical strain.
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Hip raise
- Legs
- Both
- Legs straight or bent
- Straight legs
- Body position
- Lying on the back
SIMILAR EXERCISES
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