Hip Raises Video

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For pre-designed ab workouts, view EMG’s Ab Workouts.

Hip Raises Description

Step 1. Lie flat on your back with your legs extended straight up. Place your hands at your sides with your palms down.

Step 2. Use your lower abdominal muscles to elevate your hips off the floor, shifting your weight towards your shoulders.

Step 3. Then, lower yourself back down in a controlled motion until your hips lightly touch the floor.


Hip raises are a more complex core exercise that primarily works the lower abs, with a secondary workout to the upper abs. What makes the hip raise more complex than some other core exercises is that the user must keep the upper abs engaged for stability while raising the hips upwards, engaging the lower abs. Usually, this exercise is performed with the hands flat on the ground. This hand position helps provide balance for those with less core training experience or who are adjusting to a new exercise. If the user wants to use only the core muscles for balance, the hands can be put behind the head or neck. This exercise should be performed slowly and deliberately rather than quickly.

Hip Raises 1

Hip Raises 2

Updated: April 11th, 2015