The lying leg and hip raise is an effective bodyweight compound movement which is used for working the abdominal muscles. It’s a very convenient exercise since you don’t really need equipment but it’s easier to perform using a bench. However, the floor will do just fine.
Now, by lifting your legs and butt off of the surface you activate the abs a little more than if you did a normal leg raise. And you’re also emphasizing your lower abs which is another great reason to include this variation in your core training routine.
So, do this exercise a few times a week to strengthen your core and feel free to try the other effective variations to switch things up.
Exercise Instructions
- Lie on a flat bench and grip the edge by your head to keep your body stable during the exercise.
- Then, bench your knees or keep them straight.
- Lift your legs toward your abs and then lift your butt off the bench while contracting your core.
- Lower your legs back down until they almost touch the bench.
- Complete the desired number of reps and repeat the exercise for sets.
Variations & Tips:
- Try out the variations below to hit your core with different movements.
- You can also perform the movement on the floor if you don’t have a bench.
- The lying leg and hip raise is a great abdominal movement which emphasizes the lower muscles of the abdominals, but the entire core gets trained during the exercise.
Watch: How to do the lying leg and hip raise with bent knees
Watch: How to do the lying leg and hip raise with straight legs
Watch: How to do the cable lying leg and hip raise
https://www.youtube.com/watch?v=wlcp8AiofbA
Interested in measuring your progress? Check out our strength standards for Lying Leg Raise.
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