Katie's core tip: Leg raise with hip lift


May 26, 2024

 by Katie Wolny
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The leg lift with hip raise is a core exercise that combines a traditional leg lift with an additional hip raise to further engage the lower abdominal muscles. It targets the lower abs more intensively than a standard leg lift, improving core strength, stability, and control.

How to Perform:

  1. Starting Position: Lie flat on your back on an exercise mat. Place your arms at your sides with your palms facing down for stability. Push your lower back into the floor and keep your rib-cage down.

  2. Leg Lift: Keeping your legs straight, engage your core and lift your legs towards the ceiling until they are perpendicular to the floor. Ensure your lower back remains pressed against the mat.

  3. Hip Raise: From the leg lift position, engage your lower abs and lift your hips off the ground, pushing your feet directly upwards toward the ceiling. Your lower back and hips should come off the mat slightly. Hold this position for a moment, then slowly lower your hips back down to the floor.

  4. Lowering the Legs: After lowering your hips, slowly lower your legs back down to just above the floor, maintaining control and keeping your core engaged. Do not let your legs touch the floor.

  5. Repeat: Perform the combined movement for 8-10 reps, maintaining lower back contact with the floor throughout.

Benefits: The hip raise adds an extra challenge to the leg lift, intensifying the workout for the lower abdominal muscles. This exercise helps improve overall core stability, which is essential for balance and safe weightlifting. By engaging the lower abs, the exercise promotes better pelvic stability, which can reduce the risk of lower back pain and improve your squats, deadlifts, and any exercise that engages your hip-flexors..