## Body Part/Parts Used:
- Rectus Abdominis (Lower Abs)
- Hip Flexors
- Glutes
- Shoulders (Deltoids)

### Equipment Needed:
- Exercise Mat

### Difficulty:
- Intermediate

### Directions:
1. Start by lying flat on your back on an exercise mat, arms at your sides, and legs fully extended.

2. Engage your core to raise your legs until they form a 90-degree angle with your torso. Make sure to keep your legs straight and toes pointed.

3. Once your legs are elevated, engage your glutes and lower back to perform a hip thrust. This involves lifting your hips off the ground while your legs remain elevated.

4. Simultaneously sweep your arms from your sides to under your elevated hips. Your arms should act as a lever to help lift your hips higher.

5. Lower your hips back to the ground and return your arms to their original position at your sides.

6. Lower your legs back to the starting position, completing one rep.

7. Repeat for the desired number of reps and sets.

### What It Does and Benefits:
This exercise provides a multi-faceted workout that targets different muscle groups. The leg raise hits your lower abs and hip flexors, improving core strength and stability. The hip thrust focuses on the glutes, helping to tone your lower body. The arm sweep engages your shoulder muscles and provides an additional challenge to your core. Overall, this exercise enhances coordination, strengthens various muscle groups, and increases core stability, making it great for functional fitness and overall body control.

Feel free to add this to your HIIT training; it has the intensity and multi-muscle engagement that fits right in.