Incline Leg Hip Raise (leg Straight)

The Incline Leg Hip Raise (leg straight) is a fantastic exercise to target your core, glutes, and hamstrings while also working on your hip mobility and stability. It is a challenging move that can be performed using an incline bench, making it perfect for both home and gym workouts. To perform this exercise, you start by lying on your back on an incline bench with your legs extended straight. Your upper body should be supported by the bench while your arms are relaxed by your sides. Engage your core by pressing your lower back into the bench, creating a stable base for the movement. Next, lift your legs up towards the ceiling while keeping them straight. Focus on using your abdominal muscles to raise your hips off the bench, creating a slight bridge with your body. This movement will help activate your glutes and hamstrings. Keep your legs together and try to maintain control throughout the entire range of motion. As you raise your hips, focus on squeezing your glutes and pushing through your heels to engage the muscles in your posterior chain. Hold the raised position briefly, feeling the tension in your core, glutes, and hamstrings. Slowly lower your hips back down, maintaining control, and repeat for the desired number of repetitions. Remember to start with lighter weights or shorter bench incline if you are a beginner, gradually increasing the difficulty as you get stronger and more comfortable with the movement. Incorporating the Incline Leg Hip Raise into your workout routine can help improve your core strength, enhance hip mobility, and contribute to a well-rounded lower body workout.

Instructions

• Start by lying on your back on an incline bench, ensuring that your hips are at the edge of the bench and your feet are flat on the ground.
• Extend your legs straight up in the air, perpendicular to the floor, with your toes pointed towards the ceiling.
• Place your arms alongside your body, palms facing down, for support and stability.
• Engage your core muscles by gently pressing your lower back into the bench.
• From this starting position, exhale and lift your hips off the bench, using your core and glute muscles to drive the movement.
• Continue to raise your hips until your body forms a straight line from your shoulders to your feet.
• At the top of the movement, squeeze your glutes and hold for a brief moment.
• Inhale and slowly lower your hips back down to the starting position, maintaining control throughout the movement.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and control.
• Focus on lifting the hips using your glute muscles, keeping the movement controlled and smooth.
• Keep your legs straight throughout the movement, avoiding any bending at the knees.
• To increase the challenge, try adding ankle weights or a resistance band around your thighs.
• Control the descent to the starting position to maximize the effectiveness of the exercise.
• Take deep breaths and exhale as you raise your hips off the ground to activate your core and stabilize your body.
• Maintain proper form by avoiding excessive arching of your lower back during the exercise.
• Make sure to keep your head aligned with your spine to avoid strain on your neck.
• Always warm up before performing this exercise to prepare your muscles and joints.
• If you experience any discomfort or pain, modify the exercise or consult a fitness professional for guidance.