Incline Hip Raise

Lie head-up on incline bench. Lift legs and curl hips off the bench. Gravity makes this harder than flat floor raises.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find an incline bench and lie down on your back with your shoulders resting on the bench.
- Position your feet flat on the ground, hip-width apart, and ensure your knees are bent at a 90-degree angle.
Step 2Position Your Feet
- Place your feet on the ground firmly, ensuring they are stable and provide a solid base for the lift.
- Your heels should be close to your glutes to allow for effective hip extension.
Step 3Engage Your Core
- Before lifting, engage your core muscles to stabilize your body.
- Keep your back flat against the bench and avoid arching your lower back.
Step 4Lift Your Hips
- Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure your body forms a straight line from your shoulders to your knees at the peak of the lift.
Step 5Lower Your Hips
- Slowly lower your hips back down towards the ground, maintaining control throughout the movement.
- Avoid letting your lower back sag or your hips drop too quickly.
Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form with each lift.
- Ensure that you are breathing steadily throughout the exercise.
Step 7Finish the Exercise
- After completing your reps, carefully lower your hips to the ground and sit up.
- Take a moment to stretch your hips and glutes to cool down after the exercise.