Lying Leg Hip Raise on Floor (VERSION 2)
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The lying leg hip raise on floor (version 2) is a bodyweight core exercise that primarily targets the iliopsoas and rectus abdominis by lifting the hips off the floor with straight or slightly bent legs. The obliques, quadriceps, sartorius, and tensor fasciae latae assist throughout the movement. It is a reliable option for building hip flexor strength and lower abdominal control without any equipment.
How to do the Lying Leg Hip Raise on Floor (VERSION 2)
- 1Lie flat on your back with your legs extended and your arms at your sides, palms facing down on the floor.
- 2Press your lower back gently toward the floor to engage your core before you begin.
- 3Raise your legs together until they are vertical, keeping them as straight as your flexibility allows.
- 4From the vertical position, contract your lower abs and hip flexors to curl your hips up off the floor, bringing your feet toward the ceiling.
- 5Pause at the top for a moment, holding the contraction in your iliopsoas and rectus abdominis.
- 6Slowly lower your hips back to the floor, then let your legs descend under control until they are just above the ground.
- 7Hold that lowered position briefly without resting your legs on the floor, then begin the next repetition.
Form tips
- Focus on using your lower abs and hip flexors to lift, not momentum — the movement should be deliberate and controlled throughout.
- Keep your neck relaxed and your head flat on the floor; do not crane your head up to watch your legs.
- Press your palms down to help stabilize your upper body without letting your arms do the lifting work.
- Control the descent as carefully as the ascent — the eccentric phase builds as much strength as the lift itself.
- Engage your quadriceps to keep your legs from bending excessively if you are targeting a straight-leg variation.
Common mistakes
- Swinging the legs using momentum instead of muscular control, which reduces core engagement and can strain the lower back.
- Allowing the lower back to arch off the floor during the lowering phase, which shifts stress away from the abs and onto the lumbar spine.
- Dropping the legs too quickly on the way down, eliminating the eccentric work that makes the exercise effective.
- Bending the knees excessively throughout, which shortens the lever and reduces the demand on the iliopsoas and rectus abdominis.
- Holding your breath during the effort — exhale as you raise your hips and inhale as you lower them to maintain intra-abdominal pressure safely.
Frequently asked questions
What muscles does the lying leg hip raise on floor work?
It primarily works the iliopsoas and rectus abdominis. The obliques, quadriceps, sartorius, and tensor fasciae latae act as synergists to stabilize the legs and assist the hip flexion movement.
Is the lying leg hip raise on floor good for beginners?
It is manageable for beginners who already have basic core awareness, but it requires enough hip flexor and lower ab strength to control the legs through a full range. If you cannot keep your lower back from arching on the descent, start with bent-knee variations first.
How many sets and reps should I do?
Two to four sets of 10 to 20 reps is a common range for core endurance work. If you are training for strength, keep reps lower and focus on a slow, controlled tempo. Rest 30 to 60 seconds between sets.
What is the difference between version 1 and version 2 of this exercise?
The two versions typically differ in leg position or range of motion — version 2 often emphasizes the hip curl at the top rather than a simple leg raise, placing greater demand on the iliopsoas and lower rectus abdominis. Focus on the cue to curl the hips off the floor rather than just lifting the legs.
Can I do this exercise if I have lower back pain?
Straight-leg hip raises place significant load on the hip flexors, which can pull on the lumbar spine. If you have lower back issues, consult a health professional before attempting this movement. Pressing your lower back into the floor and avoiding excessive arching on the descent is essential if you do perform it.
