Exercise Guide
How to do leg raise hip lift with head up
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
This exercise challenges your core stability and lower abdominal strength. By keeping your head and shoulders off the floor, you maintain constant tension in the upper abs, while the leg raise and hip lift target the lower portion of the trunk. It is a high-tension move that requires zero equipment and builds significant pelvic control.
Why Use It
- Targets the lower abs through a large range of motion.
- Builds the stability needed to protect the lower back.
- Constant tension makes it more efficient than standard crunches.
When to Use It
Add this to your core circuit or at the end of a full-body session to finish your abs.
Stats
Instructions for Proper Form
Setup
- The Hollow: Lie on your back and lift your head and shoulders slightly off the floor to engage your upper abs.
- The Hands: Place your hands flat on the floor next to your hips for balance.
- The Brace: Press your lower back firmly into the mat so there is no gap.
Execution
- The Raise: Keep your legs straight and lift them until they point at the ceiling.
- The Stamp: Push your heels straight up toward the ceiling, lifting your hips a few inches off the floor.
Pro Tip: Imagine there is a stamp on your heels and you are trying to leave a perfect ink mark on the ceiling.
- The Control: Lower your hips and then slowly lower your legs back toward the floor without letting your back arch.
Coaching Cues
- Squash a grape under your lower back
- Stamp your heels on the ceiling
- Keep your chin tucked
Common Mistakes
- Arching the Back: Letting the lower back lift off the floor as the legs lower.
- Swinging: Using momentum to throw the legs up instead of using the abs.
- The Over-Roll: Lifting the hips toward the face instead of straight up.
How to Fix It
- Arching the Back: Only lower your legs as far as you can while keeping your back flat against the floor.
- Swinging: Perform the movement to a slow count of three to remove all momentum.
- The Over-Roll: Focus on pushing your heels to the ceiling, not the wall behind you.
Mistakes by Level
Beginner
- Bending the knees.
- Holding the breath.
Intermediate
- Dropping the head mid-set.
- Rushing the lowering phase.
Advanced
- Not lifting the hips high enough.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Other
Body Position
Supine
Load Style
Bodyweight
Muscles Worked
Primary
- Core
Secondary
- Hip-flexors
Stabilizers
- Quads
Setup Requirements
- Lie on your back with legs straight.
- Lift your head and shoulder blades slightly off the mat.
- Place your hands flat by your sides.
Form Checklist
- Is your lower back pressed into the floor?
- Are your legs staying straight?
- Is the hip lift vertical?
- Is your head staying up?
Range of Motion
Lower your legs until they are just above the floor, then lift them to vertical and push your hips 2 inches straight up.
Breathing Pattern
Inhale as you lower your legs; exhale sharply as you lift your hips.
Tempo Guidance
3 seconds down, 1 second up, 1 second hip lift.
Caution Notes
- If your back arches off the floor, don't lower your legs as far.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Lower ab strength
- Core control
- Pelvic stability
Goal Tags
Rep Ranges
- 10-15 reps with perfect form.
- 30-45 seconds for time.
Set Guidance
3 sets.
Rest Guidance
30-45 seconds.
Frequency
3-4 times per week.
Pairings
- Pair with planks for a stability-focused circuit.
- Pair with bird-dogs to work the front and back of the core.
Audience Notes
- Intermediate level; requires good baseline core strength.
Substitution Targets
- Hanging Leg Raises
- Reverse Crunches
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Bent Knee Leg Raises
Shortens the lever, making it easier to keep the back flat.
Best for: Beginners.
Progressions
Hanging Leg Raises
Adds a massive stability challenge by removing the floor support.
Best for: Advanced lifters.
FAQ
Common Questions
What if my back hurts?
Stop immediately. This means your abs are fatiguing and your back is taking the load. Bend your knees or don't lower your legs as far.
Should I put my hands under my butt?
You can if you're a beginner, but keeping them by your sides forces your abs to do more of the work.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.