Incline Hip Raise
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The incline hip raise is a bodyweight core exercise performed on an incline bench, where you lift your hips and legs upward against gravity to challenge the abdominals, obliques, and hip flexors. The incline angle increases the range of motion compared to a flat surface, making it an effective tool for building waist strength and core stability.
Incline Hip Raise: So führst du sie aus
- 1Sit at the top of an incline bench and grip the sides or the top edge firmly with both hands to anchor yourself.
- 2Lean back against the bench pad and extend your legs straight out in front of you, keeping them together.
- 3Engage your core and press your lower back into the bench pad to establish a stable starting position.
- 4Exhale and curl your hips upward by contracting your abdominals, driving your knees toward your chest or raising your legs toward the ceiling depending on your strength level.
- 5Continue the movement until your hips are fully raised and your lower back lifts slightly off the bench.
- 6Hold the top position for one count, keeping the tension in your core rather than using momentum.
- 7Inhale and slowly lower your hips and legs back to the starting position under control.
- 8Reset your core bracing before beginning the next rep.
Technik-Tipps
- Initiate the movement from your abs, not by swinging your legs — think of curling your pelvis toward your ribcage rather than just lifting your feet.
- Control the lowering phase: the descent should take at least as long as the lift to maximize time under tension.
- Keep your grip on the bench firm throughout the set so your upper body stays anchored and force transfers directly into your core.
- Breathe out on the way up and in on the way down; proper breathing stabilizes your core and keeps you from losing tension mid-rep.
- If the full incline range is too difficult, bend your knees slightly to reduce the leverage until you build enough strength.
Häufige Fehler
- Using momentum to swing the legs up instead of contracting the core — this reduces muscle engagement and can strain the lower back.
- Letting the hips drop too quickly on the way down, which eliminates the eccentric work and reduces the effectiveness of the exercise.
- Holding your breath, which spikes intra-abdominal pressure and makes the movement feel harder than it needs to be.
- Arching the lower back away from the bench at the bottom of the rep, which shifts stress onto the lumbar spine instead of the abs.
- Gripping the bench loosely, which causes the upper body to slide and destabilizes the entire movement.
Häufig gestellte Fragen
What muscles does the incline hip raise work?
It works the abdominals and obliques as the primary movers, with the hip flexors assisting in lifting the legs. The incline angle places the core under load through a longer range of motion than a flat surface.
How is the incline hip raise different from a flat lying leg raise?
The incline bench tilts your torso above your hips, which increases the gravitational resistance your core must overcome and extends the range of motion. This generally makes it more challenging than a standard floor leg raise.
How steep should the incline be?
Start with a moderate incline of around 30–45 degrees. A steeper angle increases difficulty, so adjust based on your current core strength and work up gradually.
Can beginners do the incline hip raise?
Yes, but begin with a shallow incline and bent knees to reduce leverage. Progress to straight legs and a steeper bench angle as your core strength improves.
How many reps should I do?
For strength and muscle endurance, 3–4 sets of 10–20 controlled reps works well. Prioritize full range of motion and control over chasing high rep counts.
