It works your glutes (butt muscles) and hamstrings (back of your thighs).

It also uses your stomach muscles, making it a good all-around exercise.

It's easy to change the exercise to fit your fitness level, whether you're just starting or very fit.

Doing this exercise can make your muscles stronger and firmer.

It can help you do everyday things more easily, like carrying groceries or climbing stairs.

It can also help you do other exercises better.

To do the exercise, lie on your back with your knees bent and feet flat on the floor.

Tighten your stomach muscles and lift your hips off the floor, squeezing your glutes at the top.

Slowly lower your hips back down.

Repeat this several times.

They mainly work your glutes (buttocks muscles). Stronger glutes improve your posture and help with everyday movements like walking and climbing stairs.

This exercise also strengthens your core muscles (abs and lower back). A strong core improves balance and stability, reducing your risk of injury.

Doing lying leg hip raises regularly can make your hips more flexible. This can help prevent stiffness and pain in your lower back and hips.

Because it builds strong glutes and core muscles, this exercise can help you perform better in sports and other activities that require strength and power. For example, it can improve your jumping ability and running speed.

Keep your arms relaxed by your sides, palms facing down. This helps keep you balanced and steady during the exercise.

Push down through your heels and lift your hips off the floor. Imagine you're trying to squeeze your bottom muscles together. Your body should form a straight line from your shoulders to your knees.

Pause at the top, really squeezing your buttocks muscles. Hold this position for a second or two to feel the muscles working.

Slowly lower your hips back down to the floor, controlling the movement. Don't just drop down; keep your muscles engaged.

Repeat this up and down movement as many times as you plan to do. Remember to keep your movements slow and controlled to avoid injury.

Important tip: Use your bottom muscles (glutes) to lift, not your back. If you feel your back straining, stop and check your form. You might be lifting too high or using your back muscles too much.

Incline Leg Hip Raises: This is like a regular hip raise, but your legs are raised on a bench or incline. This makes it harder and helps you build strength in your core and hips. It also helps make your hips more flexible.

Hanging Straight Leg Raises: You hang from a pull-up bar and lift your legs straight up. This is a tougher exercise that works your core muscles a lot, along with your hip muscles. You need to be strong enough to hang from the bar.

Flutter Kicks: Lie on your back and kick your legs up and down, like you're swimming. This is a good way to work your lower stomach muscles and the muscles in your hips. It's easy to do and you don't need any equipment.

These exercises all work similar muscles but in different ways. Trying different exercises keeps your workouts interesting and helps you get stronger overall.

Decline Leg Hip Raise: Try this on a slanted bench. It makes your lower tummy muscles and hip muscles work harder. This is great for a stronger core.

Hanging Leg Hip Raise: Hang from a bar and lift your legs. This is super challenging for your core and also builds grip strength. It's a great full-body exercise.

Lying Leg Raise and Hold: Lift your legs and hold them there! This builds serious lower tummy muscle strength and endurance. It's all about holding that position.

Experiment to find what you like best! Each variation targets similar muscles but offers a different challenge. See what works for you and your fitness level.

Keep your tummy tight: A strong core helps you do the exercise correctly. Try to keep your stomach muscles pulled in throughout the whole movement. This improves your posture and protects your back.

Don't lift your hips too high: Lifting too high puts stress on your lower back. Stop when your body forms a straight line from your shoulders to your knees. This is the perfect height.

By avoiding these mistakes, you'll get the most benefit from lying leg hip raises and strengthen your glutes safely.

This exercise strengthens the muscles in your buttocks and the back of your legs, which are important for everyday activities like walking, climbing stairs, and getting up from a chair.

Correct form is key to getting the most out of this exercise and preventing injuries. Keep your back straight, your core engaged, and focus on controlled movements.

Common mistakes include arching your back or using momentum instead of muscle power. Arching your back can hurt your lower back, while using momentum means you're not working the right muscles as hard. Focus on slow, controlled movements to engage the correct muscles.

There are many ways to change up the lying leg hip raise to keep things interesting and challenge your muscles. You can try lifting one leg at a time, using ankle weights for extra resistance, or changing the height of your hips.

To prevent overuse injuries and keep your workouts exciting, it's good to include other exercises that work your hips and legs. This could include squats, lunges, or other glute exercises.

Remember to listen to your body. If you feel any pain, stop the exercise and rest.