Hip Raise Crunch
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Gluteus Maximus, Iliopsoas, Obliques, Quadriceps
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The hip raise crunch is a bodyweight core exercise that primarily targets the rectus abdominis (the front abdominal wall), with help from the glutes, hip flexors (iliopsoas), obliques, and quadriceps. Performed lying on your back and lifting your hips off the floor, it trains the lower-ab region and is a useful no-equipment finisher for any core session.
Hip Raise Crunch: So führst du sie aus
- 1Lie flat on your back on a mat with your arms resting at your sides, palms pressing into the floor for stability.
- 2Raise your legs so your hips and knees are bent at roughly 90 degrees, with your shins parallel to the floor.
- 3Brace your abs and exhale as you curl your pelvis toward your ribs, lifting your hips a few inches off the mat.
- 4Drive your knees toward your chest at the top while keeping the movement controlled, not swung.
- 5Pause briefly at the top and squeeze your abs without using momentum to throw the legs.
- 6Inhale and lower your hips back to the mat under control, keeping tension in your core.
- 7Repeat for your target reps, then set your feet down and relax.
Technik-Tipps
- Initiate the lift by curling your pelvis upward, not by kicking your legs — the motion should come from the abs.
- Keep your lower back in contact with the mat at the bottom to protect your spine and keep tension on the abs.
- Move slowly on the way down; the lowering phase is where much of the ab work happens.
- Press your palms gently into the floor for balance rather than pushing yourself up with your arms.
Häufige Fehler
- Swinging the legs to gain momentum, which shifts the work to the hip flexors and takes tension off the abs.
- Lifting the hips too high so you roll onto your upper back, which strains the neck and shoulders.
- Letting the lower back arch off the mat, which reduces ab engagement and can stress the spine.
- Holding your breath through the rep instead of exhaling on the crunch, which limits your core brace.
Häufig gestellte Fragen
What muscles does the hip raise crunch work?
It mainly works the rectus abdominis, with the glutes, hip flexors (iliopsoas), obliques, and quadriceps assisting as synergists.
Is the hip raise crunch good for beginners?
Yes. It is a bodyweight move with no equipment needed, and you can scale it by lifting your hips a smaller distance and keeping the motion slow and controlled.
How many sets and reps should I do?
Most lifters do 3 sets of 12 to 20 controlled reps. Since it is bodyweight, focus on slow, full reps rather than chasing a high number.
Where should I feel the hip raise crunch?
You should feel it in your abs, especially the lower region. If you mostly feel it in your hip flexors or lower back, slow down and curl your pelvis instead of swinging your legs.
