Leg Raise Hip Lift exercise animation (Weiblich)

Leg Raise Hip Lift

Zielmuskel
Iliopsoas, Rectus Abdominis
Synergistenmuskeln
Adductor Brevis, Adductor Longus, Adductor Magnus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
Equipment
Body weight
Körperregion
Waist
Typ
Strength

The leg raise hip lift is a bodyweight core exercise that combines a straight-leg raise with a posterior pelvic tilt to target the iliopsoas and rectus abdominis. Synergist muscles including the obliques, quadriceps, adductors, sartorius, and tensor fasciae latae assist in controlling the movement throughout its range. The combined pattern builds hip flexor strength and lower abdominal endurance without any equipment.

Leg Raise Hip Lift: So führst du sie aus

  1. 1Lie flat on your back on a mat with your legs straight, arms at your sides with palms facing down.
  2. 2Press your lower back gently into the mat by engaging your core before initiating any movement.
  3. 3Keeping both legs straight and together, exhale and raise them until they are perpendicular to the floor at approximately 90 degrees.
  4. 4At the top of the leg raise, contract your lower abdominals and curl your hips off the mat by tilting your pelvis posteriorly, lifting your tailbone 2–4 inches from the floor.
  5. 5Hold the hip lift position for one count, ensuring the effort comes from your abs rather than momentum.
  6. 6Slowly reverse the movement: lower your hips back to the mat first, then begin to descend your legs in a controlled manner.
  7. 7Lower your legs until they are just above the floor without letting them touch, maintaining tension in the core throughout.
  8. 8Inhale as you lower your legs and prepare for the next repetition.

Technik-Tipps

  • Focus on the posterior pelvic tilt at the top of each rep — think of pulling your belly button toward your spine and pressing your lower back into the mat rather than simply kicking your hips up.
  • Control the descent as carefully as the ascent; lowering slowly under tension builds more strength than dropping the legs quickly.
  • Keep your neck neutral and your shoulders relaxed against the mat throughout the set to avoid transferring tension away from the core.
  • If hip flexor fatigue causes your lower back to arch excessively during the lowering phase, reduce the range of motion by stopping the descent before your legs approach the floor.

Häufige Fehler

  • Using momentum to swing the legs up: generating speed with a hip swing bypasses the iliopsoas and rectus abdominis, reducing training stimulus and increasing the risk of lower back strain.
  • Skipping the hip lift at the top: stopping after the leg raise omits the reverse-crunch component and fails to fully engage the lower portion of the rectus abdominis.
  • Allowing the lower back to arch during the lowering phase: an uncontrolled arch shifts load from the core to the lumbar spine and can cause lower back pain over time.
  • Bending the knees: flexing the knees shortens the lever arm and significantly reduces the demand on the iliopsoas and rectus abdominis, undermining the purpose of the exercise.
  • Holding the breath: breath-holding increases intra-abdominal pressure in an uncontrolled way; exhale during the raise and hip lift, inhale during the lower to maintain proper core engagement.

Häufig gestellte Fragen

What muscles does the leg raise hip lift work?

The primary muscles are the iliopsoas and rectus abdominis. The obliques, quadriceps, adductors (brevis, longus, and magnus), sartorius, pectineus, and tensor fasciae latae act as synergists to stabilize and assist the movement.

What is the difference between a leg raise and a leg raise hip lift?

A standard leg raise raises the legs to 90 degrees and returns them to the start. The leg raise hip lift adds a posterior pelvic tilt and a brief lift of the hips off the floor at the top, which recruits the lower rectus abdominis more directly through a reverse-crunch action.

How do I protect my lower back during leg raise hip lifts?

Press your lower back firmly into the mat before lifting and throughout the set. If your back begins to arch during the descent, stop the lowering phase earlier — even at 45 degrees — rather than compromising spinal position.

What equipment do I need for the leg raise hip lift?

No equipment is required. The exercise uses body weight only and can be performed on any flat surface, though a mat provides comfort for the lower back.

How many reps and sets should I do for leg raise hip lifts?

For general core strength, 3 sets of 10–15 controlled repetitions is a practical starting point. Prioritize full range of motion and deliberate tempo over high repetition counts.

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