Incline Hip Raise

Muscles worked

Setup

1. Lie face-up on an incline bench with your head positioned at the higher end.
2. Reach behind your head and firmly grasp the bench handles or the sides of the bench for stability.
3. Extend your legs straight out or with a slight bend in the knees, hovering them just above the bench surface.

How to do it

1. Exhale as you contract your abdominals to lift your legs and hips off the bench, curling your pelvis toward your ribcage.
2. Continue the movement until your lower back is fully off the bench and your feet are pointing toward the ceiling.
3. Inhale and slowly lower your hips and legs back to the starting position using a controlled 3-second eccentric tempo.
4. Stop just before your feet touch the bench or your lower back arches to maintain constant tension on the core.

Form checklist

• Initiate the movement from the pelvis, not by swinging the legs.
• Keep your upper back and shoulders pressed firmly into the bench.
• Avoid using your arms to pull your body upward; use them only for balance.
• Maintain a consistent knee angle throughout the entire repetition.

Pro tips

• Focus on the 'peeling' sensation, lifting one vertebra at a time off the bench to maximize lower ab recruitment.
• At the peak of the movement, perform a slight pause and extra squeeze to emphasize the mind-muscle connection with the lower rectus abdominis.

Make it harder

• Increase the angle of the incline bench to create a steeper vertical lift.
• Hold a light medicine ball or dumbbell between your feet to add external resistance.

Frequently asked

What muscles does the incline hip raise work?

The incline hip raise primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the incline hip raise?

The incline hip raise requires no equipment — just your body weight.

Is the incline hip raise good for beginners?

The incline hip raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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