Lying Leg-Hip Raise
- Músculo objetivo
- Iliopsoas, Rectus Abdominis
- Músculos sinergistas
- Adductor Brevis, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The lying leg-hip raise is a bodyweight core exercise that targets the iliopsoas and rectus abdominis by combining a straight-leg raise with a posterior pelvic tilt at the top. Synergists include the adductors, obliques, sartorius, pectineus, and tensor fasciae latae. It is an effective drill for building hip-flexor and lower-ab strength with no equipment required.
Cómo hacer el Lying Leg-Hip Raise
- 1Lie flat on your back on the floor or a mat with your legs straight and arms resting at your sides, palms facing down.
- 2Press your palms lightly into the floor to stabilize your upper body and brace your core.
- 3Keeping your legs straight and feet together, slowly raise both legs toward the ceiling until they are perpendicular to the floor.
- 4Once your legs are vertical, curl your pelvis upward by pressing your lower back into the floor and lifting your hips a few inches off the mat.
- 5Hold the top position for a brief pause, feeling the contraction in your lower abs and hip flexors.
- 6Slowly reverse the movement: lower your hips back to the mat, then begin lowering your legs in a controlled arc.
- 7Stop the descent just before your heels touch the floor to keep tension on the working muscles.
- 8Complete your reps and then lower your legs fully to the floor to finish the set.
Consejos de técnica
- Press your palms or fingertips firmly into the floor to prevent your lower back from arching as your legs descend.
- Focus on the pelvic curl at the top — actively push your hips off the mat rather than just swinging your legs.
- Exhale as you raise and curl your hips; inhale as you lower with control.
- Keep your legs as straight as possible throughout; a slight knee bend is acceptable if hamstring flexibility limits you.
- Control the lowering phase — a slow, 3–4 second descent increases time under tension and reduces momentum.
Errores comunes
- Letting the lower back arch off the floor during the descent, which transfers load from the abs to the lumbar spine and can cause pain.
- Using momentum to swing the legs up instead of lifting with the hip flexors and abs, which reduces the training stimulus.
- Skipping the pelvic curl at the top, which eliminates the key rectus abdominis contraction that distinguishes this from a basic leg raise.
- Allowing the legs to drop too quickly on the way down, which removes tension from the iliopsoas and obliques and increases injury risk.
- Holding the breath throughout the set, which raises intra-abdominal pressure unnecessarily — exhale on the effort.
Preguntas frecuentes
What muscles does the lying leg-hip raise work?
The primary muscles are the iliopsoas (hip flexors) and rectus abdominis (lower abs). The adductor brevis, adductor longus, obliques, pectineus, sartorius, and tensor fasciae latae assist as synergists.
Where should I feel the lying leg-hip raise?
You should feel the initial leg raise in the front of your hips and lower abdomen. At the top, when you curl your pelvis upward, you should feel a deeper contraction in the lower portion of your abs.
Is the lying leg-hip raise good for beginners?
It is moderately beginner-friendly since it requires no equipment, but the pelvic curl demands some core awareness. Beginners should start with basic straight-leg raises first to build hip-flexor strength before adding the hip-lift component.
How many sets and reps should I do for the lying leg-hip raise?
Three sets of 10–15 controlled reps is a solid starting point. Prioritize a slow lowering phase and a deliberate pelvic curl over high rep counts.
What is a good alternative to the lying leg-hip raise?
Hanging leg raises and reverse crunches target a similar muscle pattern. The reverse crunch emphasizes the pelvic curl and is slightly easier, while hanging leg raises increase the challenge by removing back support.
