Hip Lift - Low Back Off Floor
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The hip lift with the low back off the floor is a bodyweight core move that trains the lower abs and hips. Lying on your back, you curl your pelvis upward and raise the lower back off the ground using controlled core strength rather than momentum. It is a beginner-friendly way to build trunk control and lower-ab strength with no equipment.
Hip Lift - Low Back Off Floor: So führst du sie aus
- 1Lie flat on your back on a mat with your arms at your sides, palms pressed down for stability.
- 2Raise your legs so your hips and knees are bent toward your chest, or extend them upward toward the ceiling.
- 3Brace your core and press your lower back gently into the floor to start from a stable position.
- 4Curl your pelvis upward, using your lower abs to lift your hips and roll your low back off the floor.
- 5Keep the movement controlled and avoid swinging your legs to generate momentum.
- 6Pause briefly at the top while keeping tension through your core.
- 7Lower your hips slowly back down until your low back returns to the floor.
- 8Repeat for your target reps, keeping each rep smooth and controlled.
Technik-Tipps
- Drive the movement from your lower abs and pelvis, not by kicking your legs upward.
- Press your palms into the floor to add stability and reduce the urge to swing.
- Move slowly on the way down so your core controls the descent instead of gravity.
- Exhale as you curl your hips up and keep your core braced throughout the rep.
- If your neck or shoulders tense up, keep your head and upper back relaxed on the mat.
Häufige Fehler
- Swinging the legs to throw the hips up, which uses momentum instead of the abs and reduces the training effect.
- Lifting only the hips while keeping the low back planted, so you never get the intended lower-ab contraction.
- Dropping the hips quickly on the way down, which wastes the eccentric portion and can strain the lower back.
- Pulling with the neck or hip flexors instead of curling from the core, shifting work away from the abs.
Häufig gestellte Fragen
What muscles does the hip lift work?
It mainly works the lower abs and core, with the hips assisting as you curl the pelvis up. Because it is a bodyweight move, the focus is on controlled trunk strength rather than heavy loading.
Is the hip lift good for beginners?
Yes. It uses only your bodyweight and a simple curling motion, making it a good entry point for building lower-ab and core control. Keep the range small at first and progress as your control improves.
How many sets and reps should I do?
A sensible starting point is 2–3 sets of 10–15 controlled reps. Prioritize a smooth pelvic curl over high reps, and add reps as your core strength builds.
Where should I feel this exercise?
You should feel it in your lower abs and core as you curl your hips off the floor. If you mostly feel it in your hip flexors or lower back, slow down and lift more from the abs.
