Lying Leg and Hip Raise on Floor - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Leg and Hip Raise on Floor

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

EasyAbsCore

About this exercise

The lying leg and hip raise is a floor-based core exercise that simultaneously lifts both the straight legs and the hips off the ground. It challenges the entire anterior core, with particular emphasis on the lower abs, while also requiring the glutes to drive the hip lift at the top of the movement.

How to Perform

  • Lie flat on your back with legs extended straight and arms at your sides or placed beneath your lower back for support
  • Press your lower back into the floor and brace your core
  • Keeping the legs straight and together, raise them to vertical (90 degrees)
  • From that position, press through the lower abs and glutes to lift the hips off the floor, curling the pelvis upward
  • Slowly lower the hips back down, then lower the legs toward the floor without letting them touch, and repeat

Muscle Activation

Primary
AbsCore

Common Mistakes

Common mistakes content is coming soon.

About the Lying Leg and Hip Raise on Floor

The Lying Leg and Hip Raise on Floor 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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