Leg Raise Hip Lift With Head Up

Body Part: Waist

Muscle: Abs

Equipment: Body Weight

Leg Raise Hip Lift With Head Up is a floor-based core exercise that combines a straight-leg raise with a small pelvic curl at the top. Keeping the head up adds tension through the trunk, so the abs have to stabilize while the legs travel and the pelvis finishes the rep. It is a useful bodyweight choice when you want strict abdominal work without using a machine or external load.

The main emphasis is on the abs, with the obliques and hip flexors assisting as the legs rise and the hips lift. In anatomy terms, the primary work centers on the rectus abdominis, with help from the external obliques, iliopsoas, and transversus abdominis. That makes Leg Raise Hip Lift With Head Up a good option for people who want better control through the bottom half of a leg raise and a clearer finish at the top.

Setup matters because this exercise is easy to turn into a swing if the spine arches early. Lie face up on the floor or a mat, place your hands under your hips if you want extra support, and keep your legs together and straight before the first rep. Lift your head and shoulders slightly, then press your lower back gently into the floor so the ribs stay down and the abs are active before the legs move.

From there, raise the legs toward vertical with control and finish by curling the pelvis up so the hips leave the floor a small amount. The top should feel like a short reverse crunch at the end of a leg raise, not a hard kick or a big heave. Lower in the reverse order: bring the hips back down first, then lower the legs slowly until they hover again, keeping tension through the midsection instead of letting the feet drop.

This movement fits well in core sessions, warmups, accessory blocks, or finishers where strict control matters more than load. Keep the range honest, the neck relaxed, and the breathing steady so the head-up position does not turn into a strain on the neck or low back. If the lower back arches or the hip flexors take over, shorten the lever by bending the knees slightly or lowering the legs less until the abs can control the rep cleanly.

Instructions

• Lie face up on the floor or a mat and slide your hands under your hips for light support.
• Keep your legs together and straight, then lift your head and shoulders slightly off the floor.
• Press your lower back gently into the floor and brace your abs before the first rep.
• Start with your legs hovering a few inches above the floor or at the lowest position you can control.
• Exhale as you raise both legs toward vertical without letting your ribs flare.
• When the legs reach the top, curl your pelvis up so your hips leave the floor a small amount.
• Pause briefly at the top while keeping your chin tucked and your neck long.
• Lower your hips back to the floor first, then lower the legs slowly until they hover again.
• Stop the descent before your lower back arches, then repeat for the planned number of reps.

Tips & Tricks

• Keep the lift from turning into a swing; the legs should rise smoothly, not snap upward.
• If your low back arches as the legs lower, shorten the range and stop a few inches higher.
• Let the hip lift be small and deliberate; you only need enough curl to raise the pelvis slightly.
• If your hip flexors cramp, bend the knees a little instead of forcing straight-leg reps.
• Hold the head up by reaching the chin slightly toward the chest, not by jamming the neck forward.
• Use the floor contact of your hands to steady the pelvis, but do not press so hard that the shoulders tense up.
• A slower lowering phase makes the abs work harder and reduces the temptation to drop the legs.
• End the set when you can no longer keep the ribs down and the pelvis curling smoothly.

Frequently Asked Questions

What muscles does Leg Raise Hip Lift With Head Up work?

It mainly targets the abs, with the hip flexors and obliques helping during the leg raise and pelvic curl.

Why keep the head up during Leg Raise Hip Lift With Head Up?

The head-up position increases trunk tension and makes it harder to cheat with momentum. If your neck starts to work too hard, shorten the set or reduce the range.

Where should my hands go in Leg Raise Hip Lift With Head Up?

Place your hands under your hips or alongside your pelvis for support. They should help you stay stable, not push the movement for you.

Should my legs stay straight the whole time?

Straight legs are the standard version, but a slight knee bend is fine if your hamstrings are tight or your low back starts to arch.

What is the biggest mistake in this exercise?

The most common mistake is lowering the legs too far and letting the lower back arch off the floor before the hips curl.

How is this different from a regular leg raise?

A regular leg raise stops at the leg lift, while Leg Raise Hip Lift With Head Up adds a small reverse-crunch style pelvic lift at the top.

Can beginners do Leg Raise Hip Lift With Head Up?

Yes, but beginners should keep the range shorter and use a slight knee bend if they cannot control a full straight-leg rep.

How do I make Leg Raise Hip Lift With Head Up easier?

Keep the legs higher on the way down, bend the knees slightly, or perform fewer reps with a slower tempo.