Lying Leg And Hip Raise (Abdominals)

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.

In This Exercise:

• Target Muscle Group: Rectus Abdominis
• Type: Strength
• Mechanics: Compound
• Equipment: Exercise Mat
• Difficulty: Beginner

Exercise Instructions

1. Lie on a flat bench and grip the edge by your head to keep your body stable during the exercise.
2. Then, bench your knees or keep them straight.
3. Lift your legs toward your abs and then lift your butt off the bench while contracting your core. 
4. Lower your legs back down until they almost touch the bench. 
5. 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