Lying Flat Hip Raise
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The lying flat hip raise is a bodyweight core exercise performed supine on the floor, targeting the waist and abdominal muscles through a controlled hip-lift movement. It engages the lower abs and hip flexors to lift the hips and legs off the ground while keeping the upper body stationary. It is commonly used to build core stability and strengthen the lower abdominal region.
Lying Flat Hip Raise: So führst du sie aus
- 1Lie flat on your back on an exercise mat with your legs extended and your arms resting at your sides, palms facing down.
- 2Press your lower back gently into the mat to engage your core before the movement begins.
- 3Keeping your legs straight or with a slight bend at the knees, brace your abdominals.
- 4Exhale and lift your hips off the mat by contracting your lower abs, raising them a few inches upward.
- 5Hold the raised position briefly, maintaining full core tension throughout.
- 6Inhale and slowly lower your hips back to the mat in a controlled manner.
- 7Reset your lower back contact with the mat and repeat for the desired number of repetitions.
Technik-Tipps
- Drive the movement from your lower abdominals rather than swinging your legs or using momentum.
- Keep your neck and shoulders relaxed and flat on the mat throughout the entire set.
- Press your palms into the floor for additional stability if you struggle to control the movement.
- Move slowly on both the lift and the lowering phase — a faster tempo reduces core engagement.
- Avoid arching your lower back when your hips return to the mat; maintain a neutral spine.
Häufige Fehler
- Using momentum to swing the hips up instead of contracting the abs — this shifts the work away from the core and reduces the effectiveness of the exercise.
- Letting the lower back arch off the mat at the top of the movement, which places unnecessary stress on the lumbar spine.
- Holding your breath throughout the rep, which increases intra-abdominal pressure and reduces control — exhale on the lift, inhale on the way down.
- Raising the hips too high by relying on the hip flexors rather than the abdominals, turning it into a hip-flexor-dominant movement.
- Allowing the legs to drop quickly at the end of each rep rather than lowering them under control, which removes the eccentric challenge for the core.
Häufig gestellte Fragen
What muscles does the lying flat hip raise work?
The lying flat hip raise primarily targets the lower abdominal muscles and the muscles of the waist. The hip flexors assist in lifting the legs, and the deeper core stabilizers activate to protect the lumbar spine during the movement.
Is the lying flat hip raise the same as a leg raise?
They are similar but not identical. A standard leg raise keeps the hips on the mat and raises the legs to a vertical position. The lying flat hip raise focuses on lifting the hips off the floor, which emphasizes lower abdominal contraction more directly and involves a shorter range of motion.
How many reps should I do for the lying flat hip raise?
For core endurance and stability, 2–4 sets of 10–20 controlled repetitions work well. Because this is a bodyweight exercise with a limited range of motion, higher rep ranges with a slow tempo tend to be more effective than very low rep sets.
Can beginners do the lying flat hip raise?
Yes. The exercise requires no equipment and the range of motion is modest, making it accessible to beginners. Focus on maintaining lower back contact with the mat and moving slowly before progressing to more demanding core exercises.
Why do I feel my hip flexors instead of my abs during the lying flat hip raise?
This usually happens when you initiate the movement by swinging or tilting the pelvis instead of consciously contracting the lower abs first. Before lifting, actively draw your navel toward your spine and think about pulling your hips up with your abdominals rather than pushing your legs.
