Lying Floor Leg Raise with Hip Lift
Intermediate
Also known as: Lying Leg Raise with Hip Lift · Leg Raise Hip Lift · Floor Leg Raise with Hip Lift
Expert Advice
If you cannot control the lowering phase, bend your knees more. This shortens the lever so you can practice the leg raise and pelvic curl without swinging.
How-to-do Steps
- Lie on your back with arms alongside your torso and palms facing down.
- Lift both heels slightly, keeping your legs together and knees nearly straight.
- Raise both legs toward vertical while keeping your head and upper back supported.
- Exhale and curl your pelvis upward, lifting your hips slightly off the floor.
- Lower your pelvis gently to the floor, then slowly lower both legs together.
- Stop lowering before your lower back arches, then repeat for the programmed repetitions.
Common Mistakes
- Legs swing toward your faceFix: pause near vertical and curl your pelvis upward slowly.
- Neck strains during the liftFix: relax your jaw and avoid pressing your head down.
Coach Cues
Legs move togetherCurl your pelvisLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Lying Floor Leg Raise with Hip Lift primarily targets the Abs, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs65%
Quads35%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Nearly straight legs create a long lever requiring abdominal strength to control lowering.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Lying Floor Leg Raise with Hip Lift work?
Lying Floor Leg Raise with Hip Lift primarily targets the Abs, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Floor Leg Raise with Hip Lift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lying Floor Leg Raise with Hip Lift suitable for beginners?
Lying Floor Leg Raise with Hip Lift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Lying Floor Leg Raise with Hip Lift?
Legs swing toward your face: pause near vertical and curl your pelvis upward slowly. Neck strains during the lift: relax your jaw and avoid pressing your head down.
