Watch the video below to see a demonstration of proper form and technique for the leg raise hip thrust exercise. You can also check out some more abs exercise videos or find exercises for other muscle groups.

Instructions for Leg Raise Hip Thrust

To perform a set of leg raise hip thrust:

  1. Starting Position

    Lie supine on a bench with your arms holding the bench behind your head and your legs straight up in the air. The trunk should be on the bench in a neutral position.

  2. Concentric (Upward) Motion

    Squeeze your abdominals to flatten your lower back on the bench and raise your hips and legs off the bench. Be aware to not use your legs for momentum. It is important to breathe normally throughout the entire movement.

  3. Top position

    Pause at the top position for a 1sec count while squeezing your abdominals.

  4. Eccentric (Lowering) Motion

    Lower your hips and legs back to the bench under control. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of leg raise hip thrust repetitions before resting your feet on the ground.

This completes one set of leg raise hip thrust.