# Incline Hip Raise - Canonical: https://fitwill.app/exercise/9049/incline-hip-raise/ - Media ID: 9049 - Primary muscle: Abs - Body part: Core - Equipment: Incline Bench - Video: https://fitwill.app/videos/9049/incline-hip-raise.mp4 ## Description The Incline Hip Raise is a bodyweight core exercise performed while lying face up on an incline bench with your head positioned at the elevated end and your legs pointing straight up toward the ceiling. From there, you lift your hips and pelvis off the bench in a short, controlled curl, driving your feet toward the ceiling before lowering back down with control. The incline angle is what makes this version distinct: with your torso tilted upward, your hips sit below your shoulders, which lengthens the working range for the lower portion of the abdominals and removes the easy part of the rep you get when lying flat on the floor. The main work is done by the lower section of the rectus abdominis, which curls the pelvis upward toward the ribcage. The deep core musculature braces and stabilizes your torso on the bench throughout, while the hip flexors assist in holding the legs vertical. The adductors and quadriceps work isometrically to keep the legs straight and together, and your grip on the bench behind your head anchors your upper body so the movement comes from your pelvis rather than your shoulders. This exercise suits intermediate lifters who already own solid hanging knee raises or lying leg raises and want a harder variation. Because your torso is inclined, gravity pulls the pelvis toward the floor for the entire set, so even a bodyweight rep demands real control of the pelvis and spine. It is commonly used in abdominal-focused sessions, athletic training for sports that require force transfer through the trunk, and programs aimed at building strength in the often-undertrained lower abdominal region. Setup matters more here than in most ab exercises. Position yourself so your hips sit right at the edge of the bench pad, with the glutes barely supported. If your hips are too far up the bench, you have no room to curl the pelvis and the rep turns into a small, useless shuffle. If you slide too far down, your lower back loses contact and support at the bottom of the rep. Your hands should grip the bench or its restraint pads firmly behind or beside your head so your shoulders stay pinned and your upper body never lifts. Execution is a curl, not a swing. Think about rolling your pelvis toward your ribcage and lifting your hips straight up a few inches, as if trying to point your shoe soles at the ceiling. The legs stay vertical and mostly still; the arc happens at the hips and lumbar spine. Pause briefly at the top, then lower your hips back to the bench slowly, resisting the pull of gravity instead of dropping. Keep the tempo honest on the way down and you will get far more out of the set than by rushing reps. A practical safety note: keep the range modest and controlled, and stop short of any point where your lower back feels strained or lifts off the pad under load. Because the torso is inclined and the hips move through space above a hard surface, this is not an exercise to grind through sloppily. If you cannot keep the pelvis curling cleanly, regress to flat lying leg raises or a decline hip raise at a shallower angle until your control improves. ## Instructions 1. Set an incline bench to a moderate angle and lie back on it face up with your head at the raised end and your hips positioned right at the lower edge of the pad. 2. Reach overhead and grip the bench or its restraint pads firmly with both hands so your shoulders and upper back stay anchored against the pad. 3. Raise your legs until they point straight up toward the ceiling, knees together and nearly locked, forming roughly a 90-degree angle at your hips. 4. Brace your abdominal wall and press your lower back into the pad before each rep to lock your ribcage in place. 5. Curl your pelvis up toward your ribcage and lift your hips off the bench, driving your feet vertically toward the ceiling in a short arc. 6. Pause for a beat at the top with your hips fully elevated and your glutes clear of the pad. 7. Lower your hips back down in a slow, controlled motion until your glutes lightly touch the bench and your pelvis returns to neutral. 8. Exhale as you curl the hips up, and inhale as you lower them back to the starting position. 9. Complete all reps with the same tempo, repositioning your hips at the bench edge if you feel yourself sliding down the pad. ## Tips & Tricks - The most common mistake is turning this into a leg swing: if your feet travel over your face instead of straight up, the hips are being thrown rather than curled. Slow the tempo and shrink the range. - Check your hip placement before every set. Sitting too high on the bench leaves no room to lift the pelvis, while sitting too low lets your lower back peel off the pad as you lower. - Keep your grip tight but your shoulders relaxed. If you find yourself pulling with your arms to start each rep, the weight of the movement has exceeded what your abs can control. - Do not let the knees drift toward your chest. Bent knees shorten the lever and shift work toward the hip flexors, defeating the purpose of the straight-leg position. - Aim for a small, deliberate lift of two to four inches at the hips. Because your torso is inclined, the effective range is short, and chasing a big arc only recruits momentum. - Exhale hard at the top of each rep. This helps the deep abdominals finish the pelvic curl and keeps your ribcage from flaring upward. - If your grip gives out before your abs do, use a bench with ankle restraints or have a partner lightly stabilize your shoulders rather than shortening the set. - Stop the set when your lower back starts arching off the pad between reps. That loss of pelvic control is the signal that fatigue has outpaced your form. ## Frequently Asked Questions ### Which muscles does the Incline Hip Raise target most? The primary movers are the lower fibers of the rectus abdominis, which curl the pelvis toward the ribcage. The deep core stabilizes the torso while the hip flexors assist in keeping the legs held vertical. ### Why perform hip raises on an incline bench instead of lying flat on the floor? With your head elevated and hips lower, gravity resists the pelvis through a longer range, and your legs start from a position of greater stretch. This makes the lower abs work harder than in a flat lying hip raise and removes the floor as a stopping point for the descent. ### Is the Incline Hip Raise suitable for beginners? It is better treated as an intermediate progression. Beginners should first build control with lying leg raises or bent-knee hip raises on a flat bench, then move to the incline version once they can curl the pelvis without swinging. ### How high should my hips lift at the top of each rep? Just a few inches. The goal is to roll the pelvis upward and point your feet toward the ceiling, not to jackknife your whole body. A short, controlled lift with a pause beats a large arc driven by momentum. ### What should I do if I keep sliding down the bench during the set? Recheck your starting position so your hips sit right at the edge of the pad, and grip the restraint pads firmly. If sliding persists, a bench with ankle rollers or a shallower bench angle will keep you in place. ### Can I add weight to the Incline Hip Raise? Yes, holding a light dumbbell or medicine ball between your feet is a common progression, but only once you can complete strict sets with perfect pelvic control. Added load magnifies any swinging and increases stress on the lower back. ### What is the best substitute if I do not have an incline bench? Lying leg raises on a flat bench, reverse crunches on the floor, or hanging knee raises at a pull-up bar all train the same lower-abdominal curl pattern. The decline bench version of the hip raise is the closest match if available. ### Is it normal to feel this in the hip flexors instead of my abs? Some hip flexor involvement is expected because they help hold the legs vertical. If they dominate the movement, your knees are probably bending or your hips are lifting without the pelvis actually curling, so slow down and focus on tilting the pelvis first. ### Are there safety concerns with this exercise? The main caution is the lower back: never let it arch sharply off the pad as you lower, and keep the descent slow and controlled. If you feel strain rather than abdominal effort, reduce the range or regress to a flatter bench angle.