Hip Lift Leg Raise
Strengthen your core & glutes! This exercise combines a hip lift with a leg raise for a challenging & effective workout.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by lying flat on your back on the floor or a mat, with your legs extended straight out and your arms placed by your sides for stability.
2. Engage your core muscles to press your lower back into the floor and slightly tilt your pelvis upward.
3. Lift your legs together off the floor, keeping them straight, until they form a 90-degree angle with your torso.
4. Once your legs are vertical, push your hips up towards the ceiling while keeping your legs straight. This is the hip lift portion of the exercise.
5. Slowly lower your hips back to the floor, then carefully lower your legs back to the starting position without letting them touch the ground to maintain tension in your abs.
6. Repeat the movement for the desired number of repetitions and sets.
Be sure to perform the leg raise and hip lift in a controlled manner, avoiding any swinging or use of momentum. Breathe out as you lift your legs and hips, and inhale as you return to the starting position. If you feel any pain in your lower back, discontinue the exercise, and consider consulting a fitness professional for form check and modifications.
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