Incline Hip Leg Raise

Incline Leg Hip Raise Instructions

- A mat (optional for comfort).

Positioning

1. Setup: Adjust the bench to a comfortable incline. Lie face-up on the bench with your head at the top end, ensuring your shoulders and back are supported.
2. Body Position:
- Place your legs straight out along the bench, feet hovering above the surface.
- Bend your arms and hold onto the bench for support, or place them crossed over your chest.
3. Starting Point: Keep your core engaged, and ensure that your body is in a straight line from your shoulders to your heels.

Movement

1. Initiate the Raise:
- Begin by raising your legs together towards the ceiling, contracting your core.
- Keep your legs straight as you lift, ensuring not to use momentum.
2. Hip Lift:
- As your legs rise, simultaneously push your hips upward off the bench, squeezing your glutes at the top.
- Hold this position for a brief moment to maximize the contraction.
3. Lowering:
- Slowly lower your legs back down without letting them touch the bench.
- Gently lower your hips back to the starting position, maintaining control throughout the movement.

Repetitions

- Perform 10 to 15 repetitions for 2 to 3 sets, resting for 30 seconds between sets.

Tips

- Focus on controlled movements to engage your core effectively.
- Ensure your back remains flat against the bench throughout the exercise to avoid strain.
- If you're new to this exercise, consider starting without added weight and gradually increasing difficulty as you become more comfortable.