Lying Leg Hip Raise On The Floor

Body Part: Waist

Muscle: Abs

Equipment: Body Weight

Lying Leg Hip Raise On The Floor is a bodyweight floor exercise that trains the lower abdominals, hip flexors, and deep core by combining a leg raise with a small posterior pelvic curl. The movement starts with the legs extended low to the floor and finishes with the knees drawn in and the hips rolled up, so the abs have to control both the lift and the return instead of letting the legs swing.

The image shows a classic floor setup: lie flat on your back, keep your shoulders relaxed, and place your hands beside your hips for light support. From there, the exercise becomes much more than just lifting the legs. The pelvis has to tuck as the knees come toward the chest, which shortens the abdominals and keeps the work focused on the trunk rather than turning the movement into a hip-flexor kick.

That setup matters because the floor removes most external help. If you arch the low back or let the legs drop too fast, the exercise shifts away from the abs and puts more stress on the hip flexors and lumbar spine. A clean rep keeps the ribs down, the pelvis organized, and the motion smooth, with the hips lifting only as far as you can control without rocking or momentum.

Use this movement when you want a strict core drill that is easy to scale and simple to coach. It works well in warm-ups, accessory blocks, abdominal circuits, or as a finisher after larger lower-body work. Beginners can start with a smaller knee tuck and a shorter range, while stronger lifters can slow the eccentric phase or pause at the top to increase demand without changing the exercise.

The best reps feel controlled, not explosive. Lift the legs with intent, curl the pelvis at the top, then lower under tension until the low back is ready to stay neutral again. If the neck tightens, the feet swing, or the lower back starts to lift early, the set is getting away from you. Keep the motion precise and the breathing steady so each repetition hits the abs in the same way.

Instructions

• Lie on your back on the floor with your legs straight, feet together, and your arms flat beside your hips for support.
• Press your lower back gently toward the floor and keep your chin slightly tucked so your neck stays long.
• Brace your abs, then lift your legs off the floor until they are hovering a few inches above the mat.
• Pull your knees toward your chest while letting your pelvis curl up off the floor.
• Keep your hands planted lightly and avoid using your arms to swing or push the movement.
• Pause at the top when your knees are close and your hips are fully tucked.
• Lower your hips and legs slowly until your lower back is again close to the floor and your legs are extended forward.
• Keep the motion smooth, exhale on the lift, and repeat for the planned number of reps.

Tips & Tricks

• Keep your heels and knees together so the legs do not drift apart as you tuck.
• Think about curling your tailbone upward, not just pulling your knees closer to your chest.
• If your low back arches off the floor at the start, shorten the leg range until you can keep control.
• Do not kick the legs up; the lift should look smooth from the first inch to the top position.
• Use the hands only as light floor support, not as a lever to help the hips rise.
• A slow lower is more valuable here than a bigger range with momentum.
• Stop the set when your hip flexors take over and the abs stop controlling the return.
• If the movement feels too hard, bend the knees slightly before you curl the hips up.

Frequently Asked Questions

What does Lying Leg Hip Raise On The Floor train most?

It primarily trains the abs, especially the lower portion of the rectus abdominis, with the hip flexors and obliques assisting.

Where should my hands be during the floor leg and hip raise?

Place your hands flat beside your hips for balance. They should help you stay stable, not push the hips or swing the legs.

Should my legs stay straight the whole time?

They can stay mostly straight on the way down, but a slight bend is fine if it helps you control the tuck without pulling on the low back.

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

That usually means the legs are doing the work without a strong pelvic curl. Slow the lowering phase and focus on rolling the hips up at the top.

Is this the same as a reverse crunch?

It is very close. The key difference here is the clearer leg-raise start and the emphasis on lifting the hips from the floor with control.

What should I do if my lower back lifts too early?

Shorten the range and keep the legs lower only as far as you can hold the pelvis steady. The low back should not arch away from the floor.

Can beginners use this exercise?

Yes. Beginners should start with a small range, bent knees if needed, and a slow lowering phase until they can keep the torso steady.

How do I make the set harder without adding weight?

Slow the descent, pause at the top tuck, or keep the legs straighter through the lowering phase while maintaining control.