Incline Leg Hip Raise Leg Straight

Muscles worked

Setup

1. Lie face-up on an incline bench with your head at the elevated end.
2. Reach behind your head and firmly grasp the bench handles or the sides of the pad for stability.
3. Extend your legs fully, squeezing them together and locking your knees.
4. Press your lower back firmly into the bench to engage your transverse abdominis.

How to do it

1. Exhale and lift your straight legs in a controlled arc until they are perpendicular to the floor.
2. At the top of the movement, contract your lower abs to lift your hips and lower back off the bench, driving your feet toward the ceiling.
3. Inhale as you slowly lower your hips back to the bench, then lower your legs to the starting position without letting them touch the floor.
4. Maintain a controlled tempo, taking 2-3 seconds for the lowering phase to maximize time under tension.

Form checklist

• Keep your knees locked and legs straight throughout the entire set.
• Avoid using momentum or swinging your legs to lift your hips.
• Ensure your lower back does not arch or lift off the bench as you lower your legs.
• Keep your neck neutral and avoid pulling on the bench handles with excessive force.

Pro tips

• Focus on 'curling' your pelvis toward your ribcage during the hip lift rather than just pushing your feet up.
• Squeeze your inner thighs (adductors) and quads together to create total-body tension, which stabilizes the pelvis.
• Pause for one second at the peak of the hip raise to emphasize the contraction of the lower rectus abdominis.

Make it harder

• Increase the angle of the incline bench to create a steeper resistance profile.
• Hold a small dumbbell or wear ankle weights to increase the load on the hip flexors and abdominals.

Frequently asked

What muscles does the incline leg hip raise leg straight work?

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

What equipment do you need for the incline leg hip raise leg straight?

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

Is the incline leg hip raise leg straight good for beginners?

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

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