Lying Leg-Hip Raise

Body Part: Waist

Muscle: Abs

Equipment: Body Weight

Lying Leg-Hip Raise is a bodyweight bench exercise that trains the abs through a combined leg raise and pelvic curl. You lie on your back with your shoulders supported, grip the bench for stability, and use the lower abs to bring the knees in while the hips lift. The movement looks simple, but the setup matters because the bench support and hand position determine whether you can curl cleanly or just swing your legs.

The main target is the abs, especially the rectus abdominis, with the obliques and hip flexors helping through the upward phase. That makes Lying Leg-Hip Raise useful when you want a core exercise that emphasizes posterior pelvic tilt and controlled trunk flexion rather than a fast leg swing. It also works well for lifters who want a lower-body position that removes standing momentum and keeps the torso pinned to a stable surface.

Start with your shoulders and upper back on the bench and your hips close enough to the edge that your legs can hang freely. Hold the bench beside your head or at your sides so the upper body stays anchored while the pelvis moves. A good rep begins with the ribs down and the lower back gently set against the bench, which gives the abs a shorter, cleaner path to work through.

As you raise the knees toward the chest, curl the pelvis upward instead of kicking the feet higher. The best reps look like the hips are rolling toward the sternum, not like the legs are being thrown by momentum. If the bench is set correctly, the torso stays quiet while the abdominals shorten and the hip flexors assist without taking over the entire lift.

Lower the legs slowly and keep tension through the midsection until the body is long again. That controlled return is what keeps the exercise honest and stops the lower back from arching off the bench. Lying Leg-Hip Raise is a good accessory choice for core-focused sessions, warmups, or finishers, and it scales well from beginner to advanced simply by changing the knee bend, range of motion, and tempo.

Instructions

• Lie lengthwise on a flat bench with your shoulders and upper back supported and your hips near the edge, then grip the bench beside your head or at your sides.
• Let your legs hang straight off the end of the bench with your feet together and your toes pointed forward.
• Press your lower back gently into the bench and set your ribs down before the first rep.
• Exhale as you curl your knees toward your chest and begin lifting your hips off the bench.
• Keep your legs together and roll your pelvis upward instead of kicking your feet higher.
• Pause briefly at the top when your knees are close to your chest and your abs are fully shortened.
• Lower your hips under control and extend your legs back out until your body is long again.
• Keep your shoulders heavy on the bench and reset your grip between reps so the torso stays still.
• Stop the set if you start swinging, losing the pelvic curl, or arching your lower back.

Tips & Tricks

• A firm grip on the bench keeps your torso anchored and prevents the lift from turning into a swing.
• Think about tucking your tailbone toward your ribs on the way up; that cue keeps the abs doing the work.
• If straight legs make you swing, bend your knees slightly and keep the same curl path.
• The hips should rise because the pelvis rolls, not because the feet are kicked upward.
• Keep the descent slow enough that your lower back never snaps away from the bench.
• If your hip flexors burn more than your abs, shorten the range and focus on the top pelvic curl.
• Do not let your legs drift apart; keeping them together makes the rep more stable and controlled.
• Exhale through the curl and inhale as you lengthen back down to keep the trunk braced without holding your breath.

Frequently Asked Questions

What muscles does Lying Leg-Hip Raise work most?

The abs are the main target, especially the rectus abdominis. The obliques and hip flexors assist during the curl and hip lift.

Where should I place my hands on the bench?

Grip the bench beside your head or at your sides so your upper body stays anchored. The hands should stabilize you, not help you swing the legs.

Should my legs stay straight during Lying Leg-Hip Raise?

Straight legs make the movement harder, but a slight knee bend is fine if it helps you keep the pelvis curling instead of swinging.

Why do I feel this in my hip flexors more than my abs?

That usually means you are lifting the legs without finishing the pelvic curl. Shorten the range, slow the lowering phase, and focus on rolling the hips upward at the top.

Do I need a specific bench for this exercise?

A stable flat bench works best because your shoulders need support and your legs need to hang freely off the end. A surface that is too high or unstable makes the setup sloppy.

Is Lying Leg-Hip Raise beginner-friendly?

Yes, as long as you start with a small range of motion and a slight knee bend. Beginners usually do best when they keep the movement slow and avoid any leg swing.

What is the most common mistake in this movement?

The biggest mistake is kicking the feet up and losing the pelvic curl. The rep should look like the hips roll toward the chest while the torso stays quiet on the bench.

How can I make Lying Leg-Hip Raise harder without adding weight?

Use straighter legs, a slower lowering phase, or a longer pause at the top. Those changes increase abdominal demand without changing the setup.