10 Best Incline Leg Hip Raise (Leg Straight) Alternatives for Limited Equipment

The Incline Leg Hip Raise (Leg Straight) is done lying on your back. Ranked closest by our scoring: the Hip Raise (Bent Knee), the Smith Machine Hip Raise and the Jackknife Sit-up. A harder version, the Janda Sit-up, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Incline Leg Hip Raise (Leg Straight)

Incline Leg Hip Raise (Leg Straight)Play demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Hip Flexors

How to perform Incline Leg Hip Raise (Leg Straight)
  1. Lie on an incline bench with your back flat against the bench and your legs extended straight out in front of you.
  2. Place your hands on the sides of the bench for support.
  3. Engaging your abs, lift your legs off the bench, raising them as high as you can while keeping them straight.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Incline Leg Hip Raise (Leg Straight) Alternatives

10 substitutes, ranked by how closely each one matches the Incline Leg Hip Raise (Leg Straight) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Hip Raise (Bent Knee)Play demonstration

    1. Hip Raise (Bent Knee)

    89% match
    • Abs
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides, palms facing down.
    3. Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Incline Leg Hip Raise (Leg Straight)
    • Equipment: bodyweight only, the same as the Incline Leg Hip Raise (Leg Straight)
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)
  2. Smith Machine Hip Raise

    2. Smith Machine Hip Raise

    85% match
    • Abs
    • Smith-machine
    • Beginner
    • Compound

    A good swap when you have a Smith machine to work with, and it still works the abs.

    How to perform this exercise
    1. Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.
    2. Initiate the movement by rotating your pelvis, flexing your spine to raise your hips off of the bench. Maintain a slight bend in the knees throughout the motion.
    3. After a brief pause, return the hips to the bench.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Incline Leg Hip Raise (Leg Straight)
    • Equipment: a machine, not bodyweight only
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)
  3. Jackknife Sit-upPlay demonstration

    3. Jackknife Sit-up

    84% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms overhead.
    2. Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes.
    3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Incline Leg Hip Raise (Leg Straight)
    • Equipment: bodyweight only, the same as the Incline Leg Hip Raise (Leg Straight)
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)
  4. Janda Sit-upPlay demonstration

    Progression

    4. Janda Sit-up

    84% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Incline Leg Hip Raise (Leg Straight)
    • Equipment: bodyweight only, the same as the Incline Leg Hip Raise (Leg Straight)
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)
  5. Rear Decline BridgePlay demonstration

    5. Rear Decline Bridge

    80% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the glutes rather than the abs.

    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: bodyweight only, the same as the Incline Leg Hip Raise (Leg Straight)
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)
  6. Glute Bridge Two Legs On BenchPlay demonstration

    6. Glute Bridge Two Legs On Bench

    79% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: bodyweight only, the same as the Incline Leg Hip Raise (Leg Straight)
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)
  7. Bench Hip ExtensionPlay demonstration

    7. Bench Hip Extension

    79% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: bodyweight only, the same as the Incline Leg Hip Raise (Leg Straight)
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)
  8. Butt Lift (Bridge)

    8. Butt Lift (Bridge)

    79% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: bodyweight only, the same as the Incline Leg Hip Raise (Leg Straight)
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)
  9. Pelvic Tilt Into BridgePlay demonstration

    9. Pelvic Tilt Into Bridge

    74% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: bodyweight only, the same as the Incline Leg Hip Raise (Leg Straight)
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)
  10. Low Glute Bridge On FloorPlay demonstration

    10. Low Glute Bridge On Floor

    74% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: bodyweight only, the same as the Incline Leg Hip Raise (Leg Straight)
    • Body position: lying on your back, the same as the Incline Leg Hip Raise (Leg Straight)

Why You Might Need an Incline Leg Hip Raise (Leg Straight) Alternative

You may substitute the incline straight-leg hip raise for several reasons: limited access to an incline bench, hip-flexor irritation, lower-back pain, or the need for a simpler progression. Straight legs lengthen the lever arm and increase torque at the lumbar spine and hip flexors; swapping to a knees-bent or hanging variation reduces lever length and shifts load to the rectus abdominis. Use cues such as “draw the ribcage down, posteriorly tilt the pelvis, and pause at peak contraction” to protect the lumbar spine and prioritize abdominal activation.

Incline Leg Hip Raise (Leg Straight) FAQ

What muscles does Incline Leg Hip Raise (leg Straight) work?

The exercise primarily targets the rectus abdominis, especially the lower segment, and recruits hip flexors (iliopsoas) as stabilizers. Because the legs remain straight, the long lever increases torque at the hips, so you must posteriorly tilt the pelvis to maximize abdominal activation and limit lumbar extension.

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