The incline leg hip raise (leg straight) is an abdominal exercise performed on an incline bench. It targets the abs and also works the hip flexors. The movement requires you to lift your straight legs upward while lying on an incline, emphasizing core control and strength.
Quick Facts
How to Do Incline Leg Hip Raise (leg Straight)
Follow these step-by-step instructions to perform Incline Leg Hip Raise (leg Straight) with proper form and technique.
- Lie on an incline bench with your back flat against the bench and your legs extended straight out in front of you.
- Place your hands on the sides of the bench for support.
- Engaging your abs, lift your legs off the bench, raising them as high as you can while keeping them straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Incline Leg Hip Raise (leg Straight) targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Incline Leg Hip Raise (leg Straight)
Incorporating Incline Leg Hip Raise (leg Straight) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Abs Development: Incline Leg Hip Raise (leg Straight) directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Hip Flexors, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Incline Leg Hip Raise (leg Straight) build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Incline Leg Hip Raise (leg Straight) safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Incline Leg Hip Raise (leg Straight), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Incline Leg Hip Raise (leg Straight), track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.