Core · Bodyweight
Lying Flat Hip Raise
How to do the lying flat hip raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on your back with legs extended straight up toward the ceiling and arms at your sides. Press your lower back into the floor and lift your hips straight up by curling them toward your chest, then lower under control.
- 1Lower abs contracting to lift the hips off the floor
- 2A small, controlled curl rather than a big swing
- 3Lower back pressed flat throughout the rep
Common mistakes
- Swinging the legs to throw the hips up
- Pushing with the arms instead of the core
- Letting the legs drift forward and lose vertical position
Muscles worked
The lying flat hip raise mainly works the lower abs and upper abs, with the obliques and hip flexors assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesSupport
- Hip FlexorsSupport
Kovo programs the lying flat hip raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.