Hip Raise

About

The lying hip raise is considered an abdominal exercise, yet primarily recruits the hip flexor muscles during the majority of the movement as the legs are lifted off the ground via flexion of the hip.

Whilst many athletes only perform the leg raise until the legs are perpendicular to the ground, the exercise can incorporate the abdominals to a much greater degree by lifting the glutes and tilting the hips towards the shoulders at the top of the exercise, as seen with a lying hip thrust. This additional component to the exercise will recruit the rectus abdominis as the pelvis flexes towards the ribcage.

Instructions

Preparation

  1. Lay mat on the floor
  2. Lay on the mat, arms down by your sides to improve balance, and legs extended with a slight bend in the knee

Execution

  1. Raise your legs upward by flexing at the hip, until your thighs are perpendicular to the floor
  2. At this point, lift your glutes off the floor
  3. Reverse the movement back to the starting position
  4. Repeat for the desired number of repetitions

Targets

Other Core Exercises

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