Lying Leg-hip Raise
Lying Leg-hip Raise turns pure bodyweight leverage into bracing strength that carries over — simple enough to learn in one session.
How to do Lying Leg-hip Raise
- Lie flat on your back with your legs extended and your arms by your sides.
- Place your hands under your glutes for support.
- Engage your core and lift your legs off the ground, raising them towards the ceiling.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Lying Leg-hip Raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Lying Leg-hip Raise Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Lying Leg-hip Raise
Swap Lying Leg-hip Raise For
Lying Leg-hip Raise — Frequently Asked Questions
How do you do the Lying Leg-hip Raise?
Lie flat on your back with your legs extended and your arms by your sides. Place your hands under your glutes for support. Engage your core and lift your legs off the ground, raising them towards the ceiling. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lying Leg-hip Raise work?
The Lying Leg-hip Raise primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Lying Leg-hip Raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lying Leg-hip Raise good for beginners?
Yes. The Lying Leg-hip Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lying Leg-hip Raise?
Try the Cable Kneeling Crunch, Band Bicycle Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
