Lying Hip Straight Leg Raise
Lying Hip Straight Leg Raise Exercise Description
The lying straight leg raise trains open-chain hip flexion while your trunk stays stable on the floor. Primary movers are the hip flexors (iliopsoas and rectus femoris). The quadriceps help maintain knee extension, and the abdominal wall braces to keep a neutral lumbar spine and level pelvis. Performed one leg at a time, it builds control of the front side of the hip without external load. Work only through a range where your pelvis doesn’t rock and your lower back stays comfortable. Choose a bent “support” leg for easier pelvic control, or keep both legs straight for a greater stability challenge.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Rectus Abdominis, Transversus Abdominis, Vastus Lateralis, Vastus Medialis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- 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 Straight Leg Raise Exercise
‘- Lie on your back with your head and ribcage relaxed; arms at your sides, palms down.
– Bend the nonworking leg with the foot flat on the floor to help stabilize the pelvis.
– Set a light abdominal brace and maintain a neutral spine—avoid arching or pressing hard into the floor.
– Straighten the working leg; keep the knee extended without locking and the toes pointing straight up.
– Inhale to prepare. Exhale and lift the straight leg from the hip with slow, controlled motion.
– Raise only until the pelvis is about to tilt or the low back wants to move—stop before any rocking.
– Keep hips level; do not let the leg rotate outward or inward.
– Pause briefly while maintaining a steady brace and neutral neck.
– Lower the leg with control back to the start without letting the knee bend or the back arch.
– Switch legs and repeat, keeping the torso quiet and the movement smooth.
Lying Hip Straight Leg Raise Tips
‘- Relax your head and ribcage on the floor, with arms at your sides and palms down.
– Bend the nonworking leg with the foot flat to help stabilize your pelvis.
– Use a light abdominal brace to maintain a neutral spine; avoid arching or pressing your low back hard into the floor.
– Keep the working leg straight with the knee extended (but not locked) and toes pointing straight up.
– Lift the leg from the hip on your exhale, using slow, controlled motion.
– Raise the leg only until your pelvis is about to tilt or your low back wants to move—stop before any rocking.
– Keep your hips level and avoid letting the lifted leg rotate outward or inward.
– Pause briefly at the top while maintaining your abdominal brace and a neutral neck.
– Lower the leg with control, keeping the knee straight and preventing your back from arching.
– Switch legs smoothly, keeping your torso quiet and the movement controlled.
Lying Hip Straight Leg Raise Beginner Introduction
The lying straight leg raise is a floor-based movement that highlights hip flexion on a single leg while the rest of the body stays steady. Lying on the back, one leg remains straight and lifts from the hip joint, while the other leg can rest bent or extended on the ground. This creates a long-lever challenge for the front of the hip and thighs, with the abs working to hold the lower back and pelvis in a calm, stable position throughout the motion.
Because only one leg travels through the air at a time, the exercise emphasizes precision and body awareness more than heavy effort. The hip flexors manage the lift, the quads help maintain a long leg line, and the midsection supports the spine against the floor. A bent “support” leg generally offers an easier base for pelvic control, whereas having both legs straight introduces a higher demand on overall stability. Many beginners use a smaller movement arc that respects a comfortable back position while gradually building strength and coordination.