Lying Hip Leg Raise (On Floor)
Lying Hip Leg Raise (On Floor) Exercise Description
The lying hip leg raise is a body-weight hip flexion exercise performed on the floor. The primary movers are the hip flexors (iliopsoas and rectus femoris), with assistance from tensor fasciae latae and sartorius. The abdominal wall—particularly rectus abdominis and the obliques—works isometrically to maintain a slight posterior pelvic tilt and prevent lumbar extension as the legs move. Quadriceps contract to keep the knees extended throughout the raise. Executed with controlled range and steady bracing, this drill builds hip flexor strength and reinforces anterior core control by resisting arching of the lower back during dynamic leg motion.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Vastus Lateralis, Vastus Medialis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Hip Leg Raise (On Floor) Exercise
‘- Lie supine on the floor with legs together, toes pointed up, arms long by your sides, palms down.
– Set your ribcage down and lightly brace; posteriorly tilt the pelvis so your lower back contacts the floor.
– Engage the quads to keep knees straight; keep the head and neck relaxed and neutral.
– Exhale and raise both legs together, lifting from the hips until you approach 45–90 degrees of hip flexion without the pelvis rolling.
– Pause briefly while maintaining the brace and level pelvis.
– Inhale and lower the legs slowly, stopping before your lower back lifts or ribs flare.
– Keep movement smooth—no swinging, jerking, or using momentum.
– Maintain even pressure through your arms for balance; keep shoulders relaxed away from ears.
– If you feel your low back begin to arch, reduce the range and re-establish the posterior pelvic tilt before continuing.
Lying Hip Leg Raise (On Floor) Tips
‘- Before moving, set your ribcage down and posteriorly tilt your pelvis until your lower back contacts the floor.
– Keep your quads engaged so your knees stay straight for the entire movement.
– Keep legs together and toes pointed up so both legs move as one unit.
– Raise your legs by flexing at the hips, avoiding any rolling of the pelvis.
– Lift only as high as you can while your pelvis stays level and your ribs stay down.
– Pause briefly at the top while maintaining your abdominal brace and posterior pelvic tilt.
– Lower your legs slowly and with control, stopping before your lower back lifts or your ribs flare.
– Maintain a steady brace and smooth motion—avoid swinging, jerking, or using momentum.
– Keep light, even pressure through your arms and palms for balance while shoulders stay relaxed away from your ears.
– Keep your head and neck relaxed in a neutral position on the floor throughout the exercise.
Lying Hip Leg Raise (On Floor) Beginner Introduction
The lying hip leg raise targets the front of the hips while lying on the ground using only body weight. During this movement, both legs travel upward together from the hips while the midsection stays tense and steady. The main workers are the hip flexors, with the front of the thighs helping to hold the knees straight. At the same time, the abs and side abs create a firm base so the lower back stays close to the floor instead of arching as the legs move.
This exercise blends strength and control: the hips drive the motion, while the core acts more like a stabilizer than a mover. The emphasis is on smooth, deliberate leg motion rather than swinging, with a calm upper body and relaxed shoulders. When performed through a controlled, comfortable range, it can help build stronger hip flexors and improve awareness of how the abs support the spine during dynamic leg work on the floor.