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Lying Leg Circle Hip Raise

Step by step instructions, muscle activation and variants for the Lying Leg Circle Hip Raise.

MediumAbsCore

About this exercise

The lying leg circle hip raise is a floor core exercise combining a hip raise with circular leg movements. Lying on your back, you lift your hips and move both legs in controlled circles to challenge the abs, hip flexors, and stabilizing core muscles simultaneously. The circular motion adds rotational demand that the standard leg raise lacks.

How to Perform

  • Lie flat on your back with legs extended and arms at your sides, palms pressing into the floor
  • Lift both legs to approximately 90 degrees while pressing your lower back into the floor
  • Raise your hips off the floor by contracting your core and glutes
  • Begin moving your legs in large, controlled circles while keeping your hips elevated
  • Complete the designated number of circles in one direction, then reverse
  • Lower your hips and legs back to the floor with control

Muscle Activation

Primary
AbsCore
Secondary
GlutesObliques

About the Lying Leg Circle Hip Raise

The Lying Leg Circle Hip Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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