Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypeN/A
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Abs
Lying Leg Raise With Hip Thrust Instructions
- Lie down on your back with your legs extended straight and arms resting at your sides or holding on to the top of the bench for support. This is the starting position.
- Keep your legs straight and slowly raise them towards the ceiling while engaging your core. Stop when your legs are about 90 degrees to your body.
- Once your legs are raised, thrust your hips upward by squeezing your glutes and lifting your pelvis off the ground.
- Slowly lower your legs back down toward the ground while keeping control, then return your hips to the floor. This is one rep.
- Perform the desired number of repetitions, maintaining slow, controlled movements throughout
Lying Leg Raise With Hip Thrust Tips
- Keep your abdominal muscles tight throughout the exercise to prevent straining your lower back and to support your movements.
- Both the leg raise and hip thrust should be done slowly. Avoid using momentum to lift your legs or thrust your hips.
- As you raise your legs or thrust your hips, make sure your lower back remains in contact with the ground. This will prevent unnecessary pressure on your spine.
- If you feel strain in your lower back, try bending your knees slightly or perform the exercise with a smaller range of motion.
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