Lying Leg Hip Raise on Floor
- Target muscle
- Iliopsoas, Rectus Abdominis
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The lying leg hip raise on floor is a bodyweight core exercise that targets the iliopsoas and rectus abdominis by lifting the legs and posterior pelvis off the floor while the upper body stays grounded. It trains the lower portion of the abdominal wall and hip-flexor complex through a controlled pelvic curl, making it a reliable choice for building deep core strength and hip-flexor endurance with no equipment required.
How to do the Lying Leg Hip Raise on Floor
- 1Lie flat on your back on the floor with your legs extended and arms at your sides, palms pressing lightly into the floor for support.
- 2Squeeze your legs together and point your toes, keeping a slight bend in the knees to reduce stress on the lower back.
- 3Brace your core by drawing your navel toward your spine and pressing your lower back into the floor.
- 4Raise both legs together until they are perpendicular to the floor, or as close to vertical as your flexibility allows.
- 5From that position, exhale and press your lower back into the floor while curling your hips upward, lifting your tailbone a few centimetres off the ground.
- 6Pause at the top for one count, keeping your abs fully contracted and your legs as vertical as possible.
- 7Inhale and slowly lower your hips back to the floor under control, then begin to lower your legs back toward the starting position.
- 8Stop just before your heels touch the floor to maintain tension on the abs and hip flexors, then start the next rep.
- 9Complete all reps, then lower your legs fully and release the brace.
Form tips
- Focus on curling the pelvis rather than simply lifting the legs — the hip raise is the key movement, not a leg swing.
- Keep the movement slow and deliberate on the way down; a 3-second descent builds far more core tension than a fast drop.
- Press your palms or fingertips into the floor to stabilize your upper body, not to push yourself up.
- Avoid holding your breath — exhale during the hip curl and inhale during the lowering phase to maintain intra-abdominal pressure.
- If your lower back arches away from the floor during the lowering phase, reduce the range of motion until your core strength improves.
Common mistakes
- Swinging the legs with momentum instead of using a controlled lift, which removes tension from the rectus abdominis and iliopsoas and turns the movement into a ballistic exercise.
- Failing to curl the hips off the floor, which reduces the exercise to a simple leg raise and eliminates the key pelvic-tilt stimulus for the lower abs.
- Allowing the lower back to arch and lift off the floor on the descent, which shifts load from the core to the lumbar spine and can cause back discomfort.
- Bending the knees excessively to compensate for tight hip flexors, which shortens the lever arm and significantly reduces the training stimulus.
- Rushing through reps to complete a high number, which favours hip-flexor dominance over abdominal engagement and limits core development.
Frequently asked questions
What muscles does the lying leg hip raise on floor work?
It primarily targets the iliopsoas, the deep hip-flexor muscle, and the rectus abdominis, which performs the posterior pelvic tilt that lifts the hips off the floor. Both muscles work together throughout the movement.
What is the difference between a lying leg raise and a lying leg hip raise?
A standard lying leg raise stops when the legs reach vertical. The hip raise adds a pelvic curl at the top — lifting the tailbone off the floor — which recruits the lower rectus abdominis more directly and increases the total range of movement.
Is this exercise suitable for beginners?
It is moderately challenging for beginners because it requires both hip-flexor strength and the ability to maintain a neutral lower back throughout. Beginners can start by performing the leg raise portion only and adding the hip curl once they can keep their back flat for the full set.
How many reps and sets should I do?
Most people benefit from 3 sets of 10–15 controlled reps. Prioritise a slow lowering phase and a clear pause at the top over chasing high rep numbers.
Why do I feel this mostly in my hip flexors and not my abs?
This usually means you are skipping the pelvic curl at the top of the rep. Focus on deliberately pressing your lower back into the floor and curling your tailbone upward at the top of each rep — that shift in movement pattern brings the rectus abdominis into play.
