Lying Incline Hip Raise
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The lying incline hip raise is a bodyweight core exercise performed on an inclined surface with the head elevated, curling the hips upward to engage the abdominals and hip flexors. The incline shifts more of the load onto the lower abdominals compared to a flat surface, making it an effective waist-strengthening movement.
Lying Incline Hip Raise: So führst du sie aus
- 1Lie on an incline surface with your head and upper back elevated and your legs extended downward. Keep your arms flat at your sides or grip the sides of the surface for stability.
- 2Press your lower back gently into the surface and engage your core before you begin.
- 3Keeping your legs straight or slightly bent, exhale and curl your hips off the surface by contracting your abdominals, raising them a few inches upward.
- 4Pause briefly at the top with your hips elevated and your core fully contracted.
- 5Slowly lower your hips back to the starting position under control, resisting the pull of gravity.
- 6Complete the desired number of reps without letting your lower back arch away from the surface between repetitions.
Technik-Tipps
- Initiate the movement with your core, not by swinging your legs — think of curling your pelvis toward your ribcage.
- Breathe out as you raise your hips and breathe in as you lower them to maintain intra-abdominal pressure.
- The steeper the incline, the harder the exercise — start with a shallow angle and increase it as you build strength.
- Keep the movement slow and deliberate; a controlled tempo maximizes tension on the abdominals throughout the range of motion.
Häufige Fehler
- Using momentum to swing the hips up instead of contracting the core, which reduces abdominal engagement and can strain the lower back.
- Arching the lower back off the surface at the bottom of the rep, which shifts stress away from the abs and onto the lumbar spine.
- Rushing through reps with a short range of motion, which limits the stimulus on the target muscles.
- Holding your breath throughout the set, which increases blood pressure unnecessarily — exhale on the way up and inhale on the way down.
Häufig gestellte Fragen
What muscles does the lying incline hip raise work?
It primarily targets the abdominals, with emphasis on the lower abs, and also engages the hip flexors. The incline angle shifts more demand onto the lower portion of the rectus abdominis compared to a flat version.
How is the incline hip raise different from a flat lying hip raise?
Performing the movement on an incline with your head elevated increases the resistance your core must work against due to the angle of gravity. This makes it more challenging than the flat version while keeping it a pure bodyweight exercise.
How many reps should I do?
For core strength and endurance, 3–4 sets of 10–20 controlled reps work well. Focus on quality of movement over rep count — slow, deliberate reps are more effective than rushed ones.
Is this exercise suitable for beginners?
Yes, beginners can start with a very shallow incline and a small range of motion. As core strength improves, gradually increase the incline angle to progress the difficulty without adding any equipment.
