Lying Hip Leg Raise (on floor)

Lying Hip Leg Raise (on floor)

The Lying Hip Leg Raise (on floor) is a fantastic exercise for targeting your hip muscles and strengthening your core. As the name suggests, this exercise is performed while lying on your back on the floor. It primarily works your glutes (buttocks), hamstrings (back of the thighs), and lower abs. To perform the Lying Hip Leg Raise, lie flat on your back with your legs extended. Place your hands by your sides and keep your palms facing down. Slowly lift both legs off the ground, while keeping them straight, until they’re perpendicular to the floor. Engage your core and maintain a stable position throughout the movement. Lower your legs back down with control and repeat for the desired number of repetitions. The Lying Hip Leg Raise not only helps to build strength but also improves stability and flexibility in your hip joints. It can be modified to suit various fitness levels by adjusting the range of motion or using ankle weights for added resistance. Remember to breathe throughout the exercise and avoid any jerking or swinging motions. Incorporating the Lying Hip Leg Raise into your workout routine can contribute to a well-rounded lower body workout that targets several key muscles. Combine it with exercises like squats, lunges, and glute bridges for an effective lower body workout. However, if you have any existing injuries or medical conditions, it's best to consult a fitness professional before attempting this exercise. So, give the Lying Hip Leg Raise a try and feel the burn as you sculpt and strengthen your lower body!


  • Lie on your back on the floor with your legs extended and feet together.
  • Place your hands by your sides, palms facing down.
  • Keep your core engaged by drawing your belly button in towards your spine.
  • Exhale and raise your legs up towards the ceiling, forming a 90-degree angle with your body at the hip joint.
  • Pause for a moment at the top of the movement and squeeze your glutes.
  • Inhale and slowly lower your legs back down to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and increase effectiveness.
  • Keep your movements slow and controlled to fully engage the muscles and prevent momentum.
  • Focus on squeezing your glutes at the top of the movement for maximum activation.
  • To further challenge your muscles, try placing a resistance band around your legs just above the knees.
  • Inhale during the lowering phase and exhale as you lift your legs up to maintain proper breathing technique.
  • To target different areas of your glutes, experiment with different foot positions (toes pointed in/out).
  • If you experience any lower back pain during the exercise, consider placing a small pillow or towel beneath your lower back for support.
  • To progress the exercise, you can bend your knees and perform hip raises with your feet on an elevated surface like a bench or stability ball.
  • To make the exercise more challenging, hold a dumbbell or a weighted plate on your hips as you perform the leg raises.
  • Remember to warm up your hip joints and surrounding muscles before attempting this exercise to reduce the risk of injury.


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