Home / Fitness exercises / Abs / Hip raises

Hip raises

Lifting the hips is an abdominal exercise with a moderate level of difficulty. Therefore, both beginners and advanced individuals can incorporate this fitness exercise into their routine, although some experience is advantageous. No additional equipment is needed for performing this exercise. This workout primarily targets the rectus abdominis and pyramidal abdominal muscles. Various variations of hip lifting will be explained in more detail in the following section.

It is important to note that hip lifting should not be confused with hip thrusts or pelvic lifts, as these are entirely different exercises. Additionally, the abdominal muscles can also be trained with hip lifts. However, hip lifting shares more similarities with lying leg raises and reverse crunches. For added variety, lateral hip lifting can also be chosen to specifically engage the oblique abdominal muscles.

Muscles stressed during hip raises

The muscles involved in hip lifting primarily include the rectus abdominis and the pyramidalis muscle. Furthermore, the oblique abdominal muscle is supported during the execution of the movement.

Hip raises on the bench

The option to perform hip raises on an exercise bench, such as a flat bench or an incline bench, also exists. In the following section, you will find information about two variations of hip raises on the bench, which target the abdominal muscles for specific training.

Body Position

Begin by assuming the starting position for hip raises on the bench by lying with your back on the weight bench. Your shins should be suspended in the air, and you can hold onto the bench with your arms. The back tends to maintain a slight arch, and your gaze is directed upward, keeping the head in a straight line with the spine.

Execution of the Movement

To initiate hip raises on the flat bench, move your knees toward your head. The shins are bent, forming a right angle with the thighs. The lower legs approximately point upward at a 45-degree angle, depending on individual physical condition. Simultaneously, lift your buttocks and lower back while exhaling. Subsequently, return to the starting position, inhale, and prepare for the next repetition.

In this variation, you lie on an incline bench at a 45-degree angle. Your head is at the upper end, the back is flat on the bench, and the shins are suspended in the air. Begin by exhaling and extending the legs upward. In the end position, the legs should point vertically upward. Lift the buttocks and lower back simultaneously. When returning to the starting position, breathe deeply.

Hip raises on the floor

There are initially several variations that can be grouped under the term "hip raises on the floor." Here, you lie on the floor to complete your abdominal muscle training. In the following section, you will learn more about body position and the execution of the movement.

Body Position

For hip raises on the floor, lie flat on your back. Your arms can be either directly beside your body or stretched out to the side. The head forms a natural extension of the spine, and the lower back is simultaneously in a slight arch. Now tighten your abdomen to begin hip raises.

Execution of the Movement

Now raise both legs a few centimeters off the ground. Exhale and press the legs vertically upward. Ensure they are almost fully extended. Subsequently, lift your buttocks slightly off the ground. The lower back can also hover. Afterward, inhale and slowly return to the starting position, with the legs still a few centimeters above the ground.

In this variation of hip raises on the floor, your arms are stretched out to the side for better stability. Exhale and move your legs toward your head. Thighs and shins are bent. The lower part of the legs points vertically upward. Simultaneously, lift your buttocks and lower back. Then, return to the starting position while inhaling.

Common Hip Raise Mistakes

Despite being of moderate difficulty, hip raises are prone to common mistakes. By following the advice below, you can optimize your training and ideally avoid errors altogether.

✅ Drawing strength from the body: In all abdominal muscle exercises, strength should come exclusively from the abdomen. Therefore, it is crucial to ensure that the lack of strength is not compensated for by momentum from the rest of the body.

✅ Excessive speed: The execution speed should be moderate. Exercising at too fast a pace diminishes the training stimulus.

✅ Incomplete release of tension: When lifting the hips, tension in the abdominal muscles should always be maintained. Avoid lowering the legs completely to release tension.

Alternatives and similar exercises to hip raises

While Hip Raises are considered a timeless classic among abdominal exercises, executing them correctly poses a real challenge for many beginners. Here, I present various alternatives and similar exercises that you can incorporate into your abdominal training plan.

Hip lift

An intriguing variation for your abdominal muscles is Buttock Lifts. Here, your primary focus is on the lower abdominal muscles, simultaneously stimulating your buttocks through the exercise.

Reverse crunch

Reverse Crunches are a popular fitness exercise that strengthens the straight abdominal muscles and the pyramidal muscle. The combination of upper body curvature and pulled-in knees targets both the upper and lower regions.

Lying leg raises

Athletes often confuse Lying Leg Raises with Hip Raises. However, in this exercise, you exclusively lift your legs to stimulate primarily the lower abdominal muscles.

Pelvic raises/glute bridge and hip thrusts

Buttock Lifts, Glute Bridge, and Hip-Thrusts primarily target the muscles in the buttocks. Nevertheless, there are certain similarities in execution, making them viable alternative options to Hip Raises.