Lying Hip Straight Leg Raise

Body Part: Hips

Muscle: Glutes

Equipment: Body Weight

Lying Hip Straight Leg Raise is a floor-based bodyweight exercise that asks you to keep both legs straight while lifting them from a supine position. It looks simple, but the quality of the rep depends on how well you control the pelvis, ribs, and lower back. When those points stay organized, the movement becomes a useful drill for the front of the hips and deep abdominal control instead of a loose leg swing.

The image shows the exercise done lying flat on the floor with the arms resting beside the body and the legs moving together. That setup matters because it gives you a stable base and makes it easier to notice when the lower back starts to arch. A clean repetition should feel like the torso stays quiet while the legs travel up and down under control.

This movement is useful when you want a low-load way to train hip flexion and trunk position without needing machines or external resistance. It can fit into core work, warmups, or accessory training, especially for people who need better control at the bottom of leg-driven movements. The exercise is also easy to scale by changing the range of motion, which makes it practical for beginners and advanced lifters alike.

The main technical goal is to keep the legs straight without letting momentum take over. As the legs rise, the pelvis should stay tucked enough that the lower back does not peel off the floor. If the hips start to tip or the ribs flare, the range is too large for that rep, and the abs are no longer doing the job they should.

Breathing is part of the movement, not an afterthought. Exhale as the legs lift and inhale as they lower, but keep the torso braced enough that the breath does not turn into a back arch. Over time, this exercise can improve the way you control straight-leg positions in other drills, but only if each repetition stays smooth, deliberate, and free of swinging or jerking.

Instructions

• Lie on your back on a mat with both legs straight, feet together, and your arms flat beside your body for balance.
• Press your lower back gently toward the floor and keep your ribs down before you start the first rep.
• Set your head and neck in a neutral position, with your eyes up and your chin relaxed.
• Keep your knees straight but not locked, and start with your heels hovering just above the floor if that position feels controlled.
• Exhale and raise both legs together until they point toward the ceiling or until your pelvis starts to tip backward.
• Stop the lift before your lower back arches or your legs begin to swing toward momentum.
• Inhale and lower the legs slowly, keeping tension through the front of the hips and abs as they travel back down.
• Hover just above the floor at the bottom, then begin the next rep without letting the pelvis rock.
• When the set is finished, lower the legs fully, relax the abs, and reset your back before standing up.

Tips & Tricks

• If your lower back lifts off the floor, shorten the range and stop the raise sooner.
• Keep both feet together so one leg does not drift ahead of the other and twist the pelvis.
• A slight bend in the knees is fine if straight legs pull your hips forward or make the rep shaky.
• Use a slower lowering phase than lifting phase to keep the abs working instead of letting gravity drop the legs.
• Think about curling the pelvis upward rather than just swinging the legs higher.
• If you feel the hip flexors cramping, reduce the range and keep the movement smoother.
• Keep your shoulders heavy on the floor so the torso does not rock as the legs move.
• Stop the set when you can no longer keep the ribs down and the legs straight at the same time.

Frequently Asked Questions

What muscles does Lying Hip Straight Leg Raise train?

It mainly trains the front of the hips and the deep abdominal wall, with the glutes and hamstrings helping keep the pelvis steady.

Is Lying Hip Straight Leg Raise suitable for beginners?

Yes, but beginners should use a short range of motion and keep the legs high enough to prevent the lower back from arching.

Should my legs stay completely straight during Lying Hip Straight Leg Raise?

Keep them straight with only a very small softness in the knees if needed. The goal is to avoid turning the rep into a knee-bent leg raise.

How high should I raise my legs?

Raise them only until you can keep your lower back pressed toward the floor. The top position is less important than staying in control.

Why does my lower back arch during this exercise?

That usually means the range is too long or the abs are losing tension. Lower the legs less far and keep the ribs pulled down.

Can I do Lying Hip Straight Leg Raise on a bench instead of the floor?

You can, but the floor usually makes it easier to control the pelvis. A bench raises the challenge and can make back arching more likely.

What is the most common mistake in Lying Hip Straight Leg Raise?

Swinging the legs up and down is the biggest problem. The rep should look controlled, with no snap at the hips or lower back.

How can I make Lying Hip Straight Leg Raise harder?

Slow the lowering phase, pause near the bottom without touching down, or add ankle weights only if your pelvis stays stable.