Incline Leg Hip Raise (leg straight)
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The incline leg hip raise (leg straight) is a bodyweight core exercise that targets the iliopsoas and rectus abdominis by lifting straight legs on a declined surface. Performed on an incline bench with your head lower than your hips, the angle adds resistance and increases the demand on the hip flexors and lower abdominals compared to a flat surface variation.
How to do the Incline Leg Hip Raise (leg straight)
- 1Lie face-up on an incline bench with your head at the lower end. Reach back and grip the top edge of the bench firmly with both hands to anchor your upper body.
- 2Extend both legs fully so they are straight and angled downward in line with the bench, feet together and toes pointing away from you.
- 3Brace your core and press your lower back gently into the bench before initiating the movement.
- 4Raise your straight legs upward by contracting your hip flexors, continuing until your legs are perpendicular to the bench or slightly past vertical.
- 5At the top of the range, tilt your pelvis to lift your hips slightly off the bench, further contracting the lower abdominals and iliopsoas.
- 6Lower your legs slowly and under control back to the starting position, resisting gravity the entire way down.
- 7Repeat for the desired number of repetitions without letting your legs drop or your lower back arch away from the bench.
Form tips
- Keep your legs completely straight throughout — any bend at the knee reduces the load on the hip flexors and target muscles.
- Focus on a deliberate pelvic tilt at the top of each rep rather than just swinging your legs up, which ensures the rectus abdominis is fully engaged.
- Control the descent as carefully as the ascent; lowering slowly increases time under tension and reduces the risk of lower back strain.
- Grip the bench tightly to stabilize your upper body and prevent sliding, which allows you to direct all effort into the movement itself.
Common mistakes
- Using momentum to swing the legs up rather than lifting with the hip flexors and core, which reduces muscle activation and can strain the lower back.
- Bending the knees during the movement, which shortens the lever arm and makes the exercise significantly easier than intended.
- Letting the lower back arch off the bench at the bottom of the rep, which transfers stress away from the target muscles and onto the lumbar spine.
- Rushing the lowering phase, which sacrifices the eccentric portion of the movement where much of the strength benefit is gained.
- Choosing an incline angle that is too steep before you have the strength to control it, causing loss of form across the full range of motion.
Frequently asked questions
What muscles does the incline leg hip raise (leg straight) work?
The primary muscles are the iliopsoas and rectus abdominis. The adductor brevis, adductor longus, obliques, pectineous, quadriceps, sartorius, and tensor fasciae latae assist throughout the movement.
How does the incline angle affect the difficulty?
A steeper incline — with your head lower — increases the resistance your hip flexors and core must overcome to lift the legs, making the exercise harder. A shallower angle is a good starting point if you are new to the movement.
What is the difference between this exercise and a flat hanging leg raise?
The incline version keeps your body supported on the bench, making it more accessible and easier to control form. A hanging leg raise requires additional grip and shoulder stability and generally demands more overall core strength to perform correctly.
Should I tilt my pelvis at the top of each rep?
Yes. Adding a posterior pelvic tilt at the top — lifting the hips slightly off the bench — brings the rectus abdominis into fuller contraction and increases the range of motion. Without it, the movement targets mostly the hip flexors.
How many sets and reps are recommended for this exercise?
For core strength, three to four sets of ten to fifteen controlled reps work well for most people. Prioritize full range of motion and control over reaching a specific rep count, especially when learning the movement.
