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How to Do Lying Leg Raises with Hip Thrust – Benefits, Workout Routines

30 uplift /day
3-5 min

Muscles Involved: Legs, AbsBack

Benefits of Lying Leg Raises With Hip Thrust

This exercise involves not only your thigh, hip flexor, lower ab muscles but also your glutes. Lying leg raises with hip thrust strengthen your thighs, round your hips, tone your belly and define your glutes. The exercise helps to burn extra calories as well. You can start with simple lying leg raises and then add hip thrust, so the exercise will be more effective.

Hip thrust involves not only lower ab muscles but also other abdominal muscles. However, if you have problems with your back you should not perform hip thrust in order to avoid injuries. It is important to remember that lying leg raises with hip thrust are more beneficial when you perform them slowly. After doing this exercise for several weeks you will have a beautiful flat belly, toned thighs, rounded hips, and shaped buttocks.

How to Do Lying Leg Raise With Hip Thrust

  • The starting position: lie down on the floor with your back flat and your legs extended in front of you, place your hands under your glutes with your palms facing down;
  • Raise your legs to a 90-degree angle, keeping them slightly bent at the knees and then lift your butt up;
  • Return to the starting position and repeat the movement again.

How many lying leg raises with hip thrust should I do per day?

Do as many leg raises with hip thrust according to your workout routine or workout plan. Generally, the first visible result is achieved after two-three weeks of doing at least 30 leg raises three-four times a week.


  • Knees should be slightly bent;
  • To make it effective, it is necessary to raise and lower your legs slowly;
  • In addition, you may do this exercise on a bench;
  • Adding ankle weights will allow you to work the quadriceps muscles of the thighs.

Leg Raises Variations

Leg Raises with Hip Thrust Workout Routines

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