HIP RAISE ON FLOOR
Lock the carriage into the lowest position.
Lie on the floor in front of the bar and grasp the bar with your arms bent at 90°. The elbows should be at shoulder height. With torso and buttocks lying flat on the floor, extend your legs vertically up into the air.
Lift the pelvis as far up as possibly on the exhale. Lower the pelvis to the starting position while maintaining tension in the abdominal muscles.
Perform the exercise without momentum. Start out with a low number of repetitions and focus on good technique.
Perform the exercise with the legs crossed or bent. Advanced variation: Stretch your arms out to the side (let go of the bar).