Exercise guide
Leg Raise Hip Lift
- Intermediate
- Compound
- Rep-based
- Waist
This compound core exercise targets the lower rectus abdominis and obliques by combining a traditional leg raise with a vertical hip thrust to maximize muscle fiber recruitment and stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended and feet together.
- Place your arms by your sides with palms facing down for stability.
- Engage your core to press your lower back firmly into the floor, eliminating any arch.
How to do it
- Exhale as you raise your legs toward the ceiling until they are perpendicular to the floor.
- At the top of the movement, drive your heels straight up toward the ceiling, lifting your hips off the floor using your lower abdominals.
- Inhale as you slowly lower your hips back to the mat with control.
- Lower your legs back toward the starting position, stopping just before your heels touch the floor, maintaining a 3-second eccentric tempo.
Form checklist
- Keep your lower back in contact with the floor as you lower your legs.
- Ensure the hip lift is a vertical movement, not a swing toward your head.
- Avoid using momentum or 'kicking' to lift the hips off the floor.
- Keep your legs as straight as possible throughout the entire range of motion.
Pro tips
- Focus on the mind-muscle connection by imagining you are curling your pelvis toward your ribcage during the hip lift.
- Press your palms into the floor to stabilize your torso, but ensure the power for the lift comes entirely from your core.
Make it harder
- Slow down the lowering phase to 5 seconds to increase time under tension.
- Perform the movement while holding a small medicine ball or dumbbell between your feet.
Frequently asked
- What muscles does the leg raise hip lift work?
- The leg raise hip lift primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the leg raise hip lift?
- The leg raise hip lift requires no equipment — just your body weight.
- Is the leg raise hip lift good for beginners?
- The leg raise hip lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.