Incline Leg Hip Raise Leg Straight

Body Part: Waist

Muscle: Abs

Equipment: Body Weight

Incline Leg Hip Raise Leg Straight is a bench-based lower-abdominal exercise performed with the head and shoulders supported on an incline bench and the legs kept straight as they travel upward. The movement starts like a straight-leg raise, then finishes with a small hip lift so the pelvis curls off the pad. That extra pelvic tuck is what turns the drill into a true abdominal rep instead of a loose leg swing.

The exercise places the main demand on the rectus abdominis, with the lower fibers working hardest to posteriorly tilt the pelvis and lift the hips. The hip flexors help hold the straight-leg lever, while the obliques and deep core stabilize the torso so the pelvis does not twist as the legs come up. Because the bench increases the available range, the exercise feels more demanding than a flat-floor version.

The setup matters. Lie lengthwise on the incline bench with your head near the high end, your shoulders and upper back anchored, and your hands gripping the bench beside or behind your head for stability. Start with the legs together and straight, then keep the low back controlled against the pad as you lift. If the lower back arches early or the legs swing, the range is too large or the tempo is too fast.

Use a smooth upward curl and a slower lowering phase. Drive the feet toward the ceiling by rolling the pelvis up, then lower until the hips and low back settle back onto the pad without losing tension. The rep should feel like abdominal control first and leg motion second. A clean rep ends with the pelvis tucked, not with momentum carrying the feet overhead.

This movement is useful as a bodyweight ab builder, a regression for hanging straight-leg raises, or a way to train strict core control when you want more load on the abs without external weight. Keep it pain-free and controlled, and shorten the range or bend the knees slightly if the bench angle or straight-leg lever overwhelms your lower back.

Instructions

• Set an incline bench at a moderate angle and lie lengthwise with your head near the high end, shoulders supported, and legs extended straight past the lower end.
• Grip the bench beside or behind your head so your torso stays anchored while your abs do the work.
• Bring your legs together, lock in a slight knee softness only if needed, and flatten your lower back against the pad before each rep.
• Inhale to brace, then lift your straight legs by curling your pelvis upward instead of swinging from the hips.
• Keep the feet traveling in a smooth arc until your hips peel lightly off the bench and your legs point almost straight up.
• Pause briefly at the top with the pelvis tucked and the ribs down.
• Lower your legs slowly until your hips and low back settle back onto the pad under control.
• Reset your brace before the next rep and stop the set if you lose pelvic control or start rocking on the bench.

Tips & Tricks

• Think about rolling your tailbone up toward the ceiling; that posterior pelvic tilt is what finishes the rep.
• Keep the bench handles or side edges for balance only and avoid pulling with your arms.
• If your lower back arches before the feet reach vertical, shorten the range and slow the lowering phase.
• Straight legs make the lever much harder; a tiny knee bend is a valid regression if your hips start tugging the movement away from the abs.
• Exhale as the legs pass the hardest part of the lift so the ribs stay down and the torso does not flare.
• Do not let the feet drift backward behind the line of the hips on the way down; that usually turns the rep into a swing.
• Keep the thighs together to reduce twisting and make the abdominal curl cleaner.
• Use a steady tempo and stop the set when the bench starts rocking or your hips can no longer peel off the pad cleanly.

Frequently Asked Questions

What muscles does Incline Leg Hip Raise Leg Straight work?

It mainly targets the rectus abdominis and lower-abdominal control, with the hip flexors helping move the straight legs and the obliques stabilizing the pelvis.

Is Incline Leg Hip Raise Leg Straight good for beginners?

Yes, if the incline angle is manageable and you can keep the lower back from arching. Beginners often do better with a shorter range or a slight knee bend first.

Where should I hold the bench during the rep?

Hold the bench beside or behind your head so your shoulders stay anchored. The grip is there for stability, not for pulling your body through the motion.

How high should the legs go on the incline bench?

Raise them until the hips can curl off the pad and the legs are close to vertical. If the rep only becomes a fast leg swing, you are going too high for your current control.

Should my knees stay completely locked?

They should stay straight for the named variation, but a very small knee softness is acceptable if it helps you keep the low back controlled.

What is the main mistake with this exercise?

The biggest mistake is lifting the legs without curling the pelvis. If the hips never leave the bench, the rep usually becomes a hip-flexor raise instead of an abdominal raise.

Can I use this instead of hanging leg raises?

Yes, it is a useful progression or alternative because it trains the same straight-leg abdominal pattern with less hanging grip demand.

How do I make Incline Leg Hip Raise Leg Straight easier?

Reduce the bench angle, bend the knees slightly, or stop the lift before the hips peel fully off the pad. Slower reps with a shorter range are usually the best starting point.