Incline straight leg and hip raise


Exercise details

  • Target muscle: Rectus Abdominis
  • Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, Quadriceps
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Lie supine (on your back) on an inclined bench with your legs together.
  2. Place your hands beside your head and grip the bench for support.
  3. Press your lower back against the bench so that it is supported.

Execution

  1. Keeping your legs slightly bent, exhale as you slowly raise your legs and curl your hips off the bench by flexing your abdomen.
  2. Try to hold the contracted position, with your legs in the air, for a count of two.
  3. Inhale as you slowly lower your hips and legs to the starting position.
  4. Repeat.

Comments and tips

  • Keep your lower back pressed against the bench.
  • Keep the movement slow and controlled. Do not use momentum.
  • To make the exercise more difficult, increase the inclination of the bench.
  • The incline straight leg and hip raise is an advanced exercise. If a beginner, start by performing the exercise on a flat bench (see video) or with bent knees, and graduate to the incline straight leg and hip raise when ready.
  • Unless you contract your abdomen and raise your hips off the bench, your abs and obliques will only act as stabilizers.
  • Also known as incline leg lift to hip raise.

Incline straight leg and hip raise video

Flat bench variation

Sources


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