lying leg-hip raise: technique and muscles worked

Animated demonstration of lying leg-hip raise

How to do this exercise

Step:1 Lie flat on your back with your legs extended and your arms by your sides.
Step:2 Place your hands under your glutes for support.
Step:3 Engage your core and lift your legs off the ground, raising them towards the ceiling.
Step:4 Pause for a moment at the top, then slowly lower your legs back down to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Body weight
Body part: Abdominals
Target muscle: Rectus abdominis
Secondary muscle: Lower back Transverse abdominis Internal obliques External obliques

Hypertrophy grade

Average6 / 10

Nemeo’s take

The leg raise on the floor is a classic abdominal work, particularly effective for targeting the rectus abdominus with pronounced tension in a stretched position. However, he suffers from a limitation by lower back stability, which reduces his potential for long-term overload. It is a relevant tool for feeling the abdominal core bracing, but it lacks progressive load compared to weighted or suspended variants. Perfect for activation and coordination, but less indicated for maximum hypertrophy.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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lying leg-hip raise

How to do this exercise

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