Are you tired of struggling to tone your lower abs and hips? Do regular exercises seem to have little to no effect on your problem areas? If so, you’re not alone. Many people struggle to target these areas, but don’t worry, there’s a common cause for this problem. The problem stems from not properly activating the muscles in these areas. But fret not, as the solution to this problem can be found in the incline leg hip raise exercise. In this post, we will dive deep into this effective exercise and its benefits.
Incline Leg Hip Raise Summary
- Primary Muscles: Rectus Abdominis
- Secondary Muscles: Adductor Brevis, Adductor Longus, Iliopsoas (Psoas Major & Iliacus), Obliques, Pectineus, Rectus Femoris, Sartorius, and Tensor Fasciae Latae
- Equipment: Decline Bench
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
Incline Leg Hip Raise Instructions
- This is best performed on a decline bench that you lay on upside down so that your body is on an incline and not a decline.
- Then grab the back of the bench, so you are stable.
- Next, raise your legs up until they are pointing straight up, and then raise your hips up as much as you can.
- Return by lowering your hips first, then lower your legs.
- Repeat your Incline Leg Hip Raise for 6-12 repetitions.
Incline Leg Hip Raise Muscles
- Adductor Brevis
- Adductor Longus
- Iliopsoas (Psoas Major & Iliacus)
- Rectus Femoris
- Tensor Fasciae Latae
- Rectus Femoris
Benefits of Incline Leg Hip Raise
The Incline Leg Hip Raise is an effective exercise for strengthening the Rectus Abdominis, a muscle located in the abdomen. This exercise increases core strength, helps to improve posture, and strengthens the lower back. Additionally, it helps to increase flexibility in the hips and hamstrings. It is an excellent exercise for those looking to improve their overall strength and stability. Furthermore, it helps to reduce any risk of lower back pain due to increased flexibility and strength in the abdominal muscles. Overall, this exercise is beneficial for improving core strength, improving posture, and reducing the risk of lower back pain.
Tips for Performing Incline Leg Hip Raise
If you’re seeking to take the incline leg hip raise to a new level, then you’ve come to the right place. These tips will enable you to fully benefit from this first-class workout and maximize its results. Concurrently with strengthening your abs muscles, improving mobility, and also a reduced chance of injury can all be accomplished with this exercise. Let’s get started and take a look at how these suggestions will help you.
- Make sure you use the correct form: Start by lying down on your back on an incline bench, feet flat on the floor, with your hands placed at your sides for support. This will ensure you are working the right muscles and getting the most out of the exercise.
- Engage your core: Keep your core tight throughout the exercise to get the best results and avoid any injuries.
- Don’t rush: Take your time and focus on each rep to get the most out of the exercise. This will help you build strength and make sure you are doing it correctly.
Benefits and Tips Video
Frequent Mistakes To Avoid
When it comes to executing incline leg hip raise, avoiding typical errors is usually the difference between a productive workout and a debilitating injury. Additionally, achieving optimal results from this exercise requires proper form, and making sure you don’t perform typical mistakes can allow you to perform the exercise better and obtain optimal results. But relax, it’s not as challenging as it might appear. By knowing the errors to avoid and taking the appropriate actions, you may complete the activity securely and successfully. So it is time for you to optimize the impact of this exercise and experience the benefits of a successful workout.
- Not keeping their torso in a straight line: Not keeping the torso in a straight line during the exercise can lead to an incomplete range of motion and can reduce the effectiveness of the exercise.
- Not engaging the core muscles: Failing to engage the core muscles during the exercise can lead to an incorrect form, decreased stabilization, and increased risk of injury.
- Not controlling the movement: Not controlling the movement of the exercise can lead to unnecessary momentum and can cause injury or strain on the joints.
Variations and Complementary Exercises
If you’re looking for an alternative to the Incline Leg Hip Raise, there are several other exercises that can be used to target the same muscles. Below is a list of variations, complementary, and alternative exercises that will help you work the same muscles as the Incline Leg Hip Raise.
The Hanging Leg Raise is a great complementary or alternative exercise for the Incline Leg Hip Raise. It works the same muscles in the lower abdominal region as the Incline Leg Hip Raise, and also works the hip flexors and obliques. To perform the Hanging Leg Raise, begin by hanging from a bar with your arms extended and feet off the ground. Using your abdominal muscles, slowly raise your legs up until they are parallel with the ground and then lower them back down. This exercise is great for strengthening and toning the lower abdominal region, as well as the hip flexors and obliques.
Hands Up Crunch is a great complementary exercise to the Incline Leg Hip Raise. This exercise helps to target the same muscle groups as the Incline Leg Hip Raise, but it also engages the upper body and core muscles. It is a great way to add some variety to your routine, as well as increase the intensity of the workout. To perform this exercise, begin by lying on your back with your hands behind your head, feet flat on the floor, and knees bent. From this position, raise your shoulders off the ground and crunch your upper body while simultaneously extending your legs straight up in the air. Return to the starting position and repeat for desired number of repetitions.
Crunch is a great exercise to complement or alternative to the Incline Leg Hip Raise. This exercise can be done on the floor or on an inclined surface such as a bench or a stability ball. It works the abdominal muscles, lower back and hip flexors by engaging all of them in a simultaneous contraction. This exercise can be performed with different variations such as legs crossed, arms extended, twisting and adding a weight. It helps to build strength and core stability while improving posture and balance. Doing crunches regularly can also help to prevent injuries and reduce back pain.
Tuck Crunch is an exercise that can be used to complement or even replace the Incline Leg Hip Raise. This movement targets the core muscles and helps to develop core strength and stability. It involves tucking the knees up to the chest while keeping the lower back pressed into the floor. This exercise is beneficial for strengthening the core muscles, improving balance and stability, and for increasing hip mobility. It can also help to improve posture and coordination. Tuck Crunch can be used as an alternative or supplementary exercise to Incline Leg Hip Raise, depending on your goals and fitness level.
Superman Plank is a great complementary or alternative exercise to the Incline Leg Hip Raise. This exercise targets the core, glutes, and hamstrings, and is great for improving balance and posture. To do Superman Plank, begin in a plank position with your hands on the floor and your feet wider than shoulder width apart. Keeping your core tight, lift one arm off the ground and reach it forward. Hold for a few seconds and then repeat on the other side. This exercise not only strengthens your core and glutes but also helps improve your balance and stability.
Sit Up is a great complementary or alternative exercise to the Incline Leg Hip Raise. This exercise targets the same core muscles as the Leg Hip Raise, but in a different way. Sit Ups involve lying flat on the floor and bringing the shoulders and chest off of the ground while keeping the lower back pressed firmly against the floor. This exercise works the abdominals and strengthens the core, while also engaging the back and hip muscles. Additionally, Sit Ups can be modified to increase the difficulty by adding a weight or changing the angle of your body. For those looking to challenge their core and work their abdominals in a different way, Sit Ups are an excellent alternative to the Incline Leg Hip Raise.
Opposing Complementary Exercises
It is important to incorporate exercises that use opposing muscle groups to the Incline Leg Hip Raise for a balanced workout. This will help prevent muscle imbalances, reduce the risk of injury, and ensure that you get a comprehensive workout. The following exercises are great additions to the Incline Leg Hip Raise to work the opposing muscles.
45 Degree Hyperextensions are an excellent exercise to complement the Incline Leg Hip Raise. The 45 Degree Hyperextension works the opposite muscles of the Incline Leg Hip Raise, strengthening the hamstrings and glutes while also engaging the lower back muscles. This exercise can help build strength in the opposing muscle groups of the hips, allowing for a more balanced training program. By strengthening the opposing muscle groups, the Incline Leg Hip Raise can be performed with a greater range of motion and improved form. Additionally, this exercise is great for those looking to target their lower back and glute muscles for improved posture and better overall strength.
Hyperextension is a great complementary exercise to Incline Leg Hip Raise as it targets the opposite muscle group. Hyperextension is an exercise that targets the lower back, glutes and hamstrings by having the user lie face down on a hyperextension bench with their legs bent at the hips and knees, and their hips raised off the bench. The user then lowers their torso until it is parallel with the floor, then raises it back up to the starting position. This exercise strengthens the posterior chain muscles and helps to improve posture and balance. By combining Hyperextension with Incline Leg Hip Raise, it helps to build strength in both the anterior and posterior muscles for a more complete lower body workout.
Bench Hyperextension is a great complementary exercise to the Incline Leg Hip Raise. This exercise works the opposing muscle group, targeting the lower back, glutes, and hamstrings. The exercise is performed by lying face down on a bench, with feet secured and hands clasped behind the head. As you raise your torso up, you should feel the contraction in your lower back and glutes. This exercise is great for strengthening the posterior chain, which helps improve posture and reduce lower back pain. It also helps increase core stability, which can help improve performance in other exercises such as the Incline Leg Hip Raise.
Boost Your Booty with Incline Leg Hip Raise
If you’re looking to give your glutes a boost, the incline leg hip raise is an excellent exercise to add to your routine. By targeting the muscles in your hips and butt, this exercise can help you build strength and flexibility while toning your lower body. To perform the incline leg hip raise, all you need is an incline bench or a sturdy chair. With a few simple tips and a bit of practice, you’ll be on your way to a firmer and more shapely backside in no time.