Smart Workout Diary

Leg Raise with Hip Thrust

The leg raise with hip thrust is a floor-based abdominal exercise that combines a leg raise with a small upward curl of the pelvis. It primarily targets the abs, especially the lower-abdominal region, while the hip flexors assist. It supports core strength, trunk control, and control of pelvic movement.

Demonstration

Leg Raise with Hip Thrust — demonstration 1
Leg Raise with Hip Thrust — demonstration 2

Instructions

  1. Set up: Lie face up on the floor with your arms by your sides, palms pressing lightly into the floor. Keep your legs together and extend them toward the ceiling.
  2. Brace: Gently tighten your abs and press your lower back toward the floor. Keep your head and shoulders relaxed.
  3. Lower: Slowly lower your straight legs as far as you can without letting your lower back arch away from the floor.
  4. Raise and thrust: Lift the legs back to vertical, then contract your abs to curl your pelvis slightly off the floor and point your feet upward. The movement should be small and controlled.
  5. Return: Lower your pelvis with control, then begin the next repetition. Stop or shorten the range if you cannot keep your lower back controlled.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize pelvic control: Think about curling the pelvis upward with your abs rather than swinging the legs.
  2. Protect the lower back: Use a shorter lowering range whenever your lower back begins to arch or lift from the floor.
  3. Move smoothly: Avoid momentum, bouncing, and forcefully throwing the hips upward. Exhale during the hip thrust and inhale as you lower.
Exercise library