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

Lying Leg and Hip Raise on Floor (Bent Knees)

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

MediumAbsCore

About this exercise

An advanced floor variation of the lying leg raise that adds a hip thrust at the top of the movement to fully engage the lower abs and deep core. Version 2 typically involves a greater range of motion or modified leg position compared to the standard version.

How to Perform

  • Lie flat on your back on the floor with legs extended and hands placed under your lower back or at your sides for support
  • Keeping your legs straight (or slightly bent), raise them until they are vertical above your hips
  • At the top, press through your lower abs to lift your hips off the floor and crunch them toward the ceiling
  • Lower your hips first, then slowly lower your legs back toward the floor without letting them touch
  • Pause just above the floor and repeat the movement
  • Maintain tension in your core throughout — avoid swinging the legs

Muscle Activation

Primary
AbsCore
Secondary
QuadricepsObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Lying Leg and Hip Raise on Floor (Bent Knees)

The Lying Leg and Hip Raise on Floor (Bent Knees) 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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