If you’re looking to tone your abs and strengthen your hips, you’ve likely tried the leg raise hip lift crunch before. This popular move is great for targeting multiple areas of the body, but it can be challenging to perform correctly. If you’ve struggled with getting this move right, you’re not alone. Many people struggle with properly engaging their core and activating their hip flexors during this exercise. But there’s no need to give up on the leg raise hip lift crunch. In this post, we’ll break down how to perform it correctly and provide tips for getting the most out of this effective move.
Leg Raise Hip Lift Crunch 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: Body Weight
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
Leg Raise Hip Lift Crunch Instructions
- Start out by laying on your back, your body straight.
- Now come to the starting position by lifting your legs up off the ground a few inches.
- Next, lift your legs up perpendicular to the ground while pulling your shoulders off the ground with a crunch.
- Once your legs are pointing up, lift your hips to extend your feet even higher.
- Then slowly lower your shoulders and your legs back to the starting position.
- Do your Leg Raise Hip Lift Crunch for 8-15 reps.
Video Tutorial
Leg Raise Hip Lift Crunch Muscles
Target (Agonist)
- Iliopsoas (Psoas Major & Iliacus)
Synergists
- Adductor Brevis
- Adductor Longus
- Pectineus
- Rectus Femoris
- Sartorius
- Tensor Fasciae Latae
Dynamic Stabilizers
- None
Stabilizers
Antagonist Stabilizers
- None
Benefits of Leg Raise Hip Lift Crunch
The Leg Raise Hip Lift Crunch is a great exercise for strengthening the core and building abdominal muscles, especially the Rectus Abdominis. This exercise engages multiple muscles at once and helps to improve balance and coordination. It also helps to increase flexibility and stability in the lower back. In addition, the Leg Raise Hip Lift Crunch targets the entire abdominal area, activating the Rectus Abdominis, which is the largest abdominal muscle group and is responsible for providing support for the spine and providing stability during movement. By regularly performing this exercise, you can not only build strength in your core muscles but also help to improve your posture and overall fitness level.
Tips for Performing Leg Raise Hip Lift Crunch
You’ve come at the right place if you desire to advance your ability to perform leg raise hip lift crunch. Using these tips can allow you to take full advantage of this effective workout. You will develop your abs muscles, and even reduce your risk of developing an injury. So let’s begin right now and see what these tips may accomplish for you.
- Focus on form: Make sure you keep your core tight and your back flat against the ground while performing the Leg Raise Hip Lift Crunch. This will help you maximize the effectiveness of the exercise and ensure you get the most out of your workout.
- Breathe: It is important to breathe properly during the exercise. Inhale as you lift your hips and legs off the ground and exhale as you bring them back down. This will help to oxygenate your muscles and increase your endurance.
- Take it slow: Don’t rush through the exercise. Take your time and move slowly and controlled throughout the exercise. This will help to ensure you are engaging all the necessary muscles for maximum benefit.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing leg raise hip lift crunch, keeping away from typical errors can be the difference to getting the most out of the exercise and avoiding pain. Also, in order to maximize your benefits of the exercise, proper technique is essential. By avoiding frequent errors, you will raise your performance and get the results you want. However, take it easy, it’s not as challenging as it might appear. By knowing the errors to avoid and taking the right actions, you may complete the exercise safely and effectively. Let’s begin by avoiding these typical errors and add this exercise to your exercise regimen.
- Not engaging their core muscles: Leg Raise Hip Lift Crunches require the use of the core muscles, but often people forget to engage them while performing the exercise. This can lead to an ineffective workout and potentially injury.
- Rushing through the exercise: People should take their time and focus on proper form and technique when performing Leg Raise Hip Lift Crunches, otherwise they will not get the most out of the exercise.
- Not using a stability ball: Using a stability ball during this exercise can help to increase the difficulty level and provide more support to the lower back. Not using one can lead to poor form and an overall weaker workout.
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Variations and Complementary Exercises
Before diving into the list of variations, complementary, or alternative exercises for the exercise Leg Raise Hip Lift Crunch, it is important to understand which muscles are being worked. This exercise is a great way to engage the abdominal muscles, including the transverse abdominis and obliques, as well as the hip flexors and glutes. With this knowledge, you can now begin to explore how you can modify the exercise to find a variation that works best for you.
Leg Raise Crunch
Leg Raise Crunch is a great alternative or complementary exercise to the Leg Raise Hip Lift Crunch. This exercise targets the same muscles as the Leg Raise Hip Lift Crunch, but works them in a different way. This exercise requires you to lie on your back and raise your legs up towards your chest while crunching your abdominal muscles. This is a great exercise to strengthen your core and can be done with or without weights for added intensity. It is also much more comfortable than the Leg Raise Hip Lift Crunch, so it can be done for longer periods of time.
Leg Raise
The Leg Raise is a great complementary or alternative exercise to the Leg Raise Hip Lift Crunch. It helps to build strength in the core and lower body, while also targeting the abdominals and hip flexors. The motion of the exercise involves lying on your back and raising your legs straight up in the air while keeping your hips off the ground. It is important to keep your back flat against the floor and your core engaged throughout the exercise. The Leg Raise is an effective way to engage your core and help improve overall balance and stability.
Leg Lift Knee Raise
The Leg Lift Knee Raise is an excellent exercise to complement or substitute for the Leg Raise Hip Lift Crunch. It works the same muscle groups, specifically the glutes, hip flexors, and quads. This exercise requires you to lift your legs while simultaneously raising your knees and crunching your torso. This exercise provides a full body workout and is a great way to increase flexibility and strength in your lower body.
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Knee Hug Crunch
The Knee Hug Crunch is a great alternative or complementary exercise to the Leg Raise Hip Lift Crunch. This exercise requires you to lie on your back with your knees bent and feet flat on the floor. You then hug your knees and lift your feet off the ground, crunching your upper body up towards your legs. This exercise targets the same core muscles as the Leg Raise Hip Lift Crunch, but with an added twist. The hugging motion of the Knee Hug Crunch helps to further engage the obliques for a deeper ab workout.
Jack Knife Sit Up
The Jack Knife Sit Up is an effective exercise for strengthening the core and upper body. It is a great alternative or complementary exercise to the Leg Raise Hip Lift Crunch as it also works the abdominal muscles, but also targets the chest and arms. The Jack Knife Sit Up is done by lying on your back with your legs straight and arms extended out at shoulder level. From this position, slowly lift up your torso and reach for your toes, then lower back down to the starting position. This exercise helps to build strength and stability in your core and upper body, making it a great choice for those looking to strengthen their entire mid-section.
Incline Leg Hip Raise
The Incline Leg Hip Raise is a great alternative or complementary exercise to the Leg Raise Hip Lift Crunch. This exercise focuses on the hip flexors and core muscles while also working the glutes, hamstrings, and lower back. It is done by lying on an incline bench with the feet secured against the foot plate and raising the hips up toward the ceiling. This exercise helps to strengthen the hip flexors and core muscles, while also helping to improve stability in the hips and lower back. It is a great way to add variety and challenge to your workout routine.
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Opposing Complementary Exercises
It is important to include exercises that complement the Leg Raise Hip Lift Crunch. This is because it helps to maintain balance within the body by using opposing muscle groups. The following exercises can be used to engage these muscles.
Barbell Stiff Leg Good Morning
The Barbell Stiff Leg Good Morning exercise is a great complement to the Leg Raise Hip Lift Crunch exercise as it works the opposing muscle group. This exercise works the hamstrings and glutes, which are opposite to the hip flexors and abdominals used in the Leg Raise Hip Lift Crunch. The Barbell Stiff Leg Good Morning is an effective way to target the posterior chain and strengthen the lower back, glutes, and hamstrings. Additionally, this exercise helps to stabilize the core and improve posture while providing the benefits of increased power and improved hip mobility.
Barbell Good Morning
The Barbell Good Morning is a great complement to the Leg Raise Hip Lift Crunch exercise. This exercise targets the opposite muscle group, the posterior chain. It works the hamstrings, glutes, lower back, and core muscles, making it an excellent way to develop strength in the lower body. The Barbell Good Morning strengthens and stabilizes the hips and spine while activating the muscles of the posterior chain. By strengthening the posterior chain, it helps to balance out the muscles used in the Leg Raise Hip Lift Crunch and helps to improve overall core stability.
Smith Machine Good Morning Off Pins
The Smith Machine Good Morning Off Pins is an excellent complement to the Leg Raise Hip Lift Crunch exercise. This machine allows for a deeper range of motion in the hip flexor muscles and strengthens the opposing muscle groups in the back, glutes, and hamstrings. This helps to provide a balanced workout and ensure that all muscle groups are getting an effective workout. The Smith Machine Good Morning Off Pins also helps to prevent injury by providing support to the lower back while performing the Leg Raise Hip Lift Crunch exercise. This allows the user to work out more safely and effectively, allowing them to achieve the best possible results.
Revamp Your Core with Leg Raise Hip Lift Crunch
When it comes to revamping your core, the leg raise hip lift crunch is a perfect exercise to add to your routine. This move targets several muscles in your abs and lower body, including your rectus abdominis, obliques, hip flexors, and glutes. To do this exercise, you lie on your back with your legs straight up in the air, then lift your hips off the ground while simultaneously crunching your upper body towards your legs. Not only does it challenge your abdominal muscles, but it also improves your overall stability and balance. Incorporating this exercise into your workout routine can help you achieve a stronger, leaner core.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Abs Bodyweight Exercises
