Leg Raise With Bent Knee

Leg Raise With Bent Knee Exercise Description

The bent-knee leg raise is a controlled flexibility drill that improves hip flexion mobility while providing a gentle stretch to the posterior hip and upper thigh. With the knee bent, hamstring tension is reduced, allowing the focus to shift toward the gluteus maximus and deep external rotators rather than the hamstrings. Performed supine, it reinforces clean lumbopelvic mechanics by moving at the hip without pulling the lower back into excessive flexion. Keeping the opposite leg long helps create hip separation and a clear end range you can feel and control. Use smooth breathing and relaxed shoulders to avoid bracing through the neck or gripping with the low back as you explore a comfortable, mild stretch.

Muscle Groups: Glutes, Hips
Target Muscles: Gluteus Maximus, Piriformis
Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Hip Extensors, Hip Rotators
Joint Involvement: Single-joint
Muscle Location: Deep Glutes, Glutes
Movement Direction: Other
Muscle Position: Posterior
Gender: Female

How To Do The Leg Raise With Bent Knee Exercise

‘- Lie on your back with legs extended, head and ribs relaxed, palms by your sides.
– Set a light abdominal brace to keep the pelvis heavy and the lumbar spine neutral on the floor.
– Bend your right knee and hold behind the thigh (avoid pulling directly on the kneecap).
– On an exhale, draw the thigh toward your chest until you feel a mild stretch in the right glute/outer hip and upper posterior thigh.
– Keep the left leg long with toes pointing up and the knee facing the ceiling; let it stay in contact with the floor.
– Keep shoulders down and neck relaxed; use your arms only to assist, not to yank.
– Stop when the pelvis starts to tuck or the opposite leg lifts—respect that end range.
– Breathe slowly; maintain an easy, steady tension without sharp discomfort.
– Return the leg to the floor with control and repeat on the other side.

Leg Raise With Bent Knee Tips

‘- Keep a light abdominal brace so the pelvis stays heavy and the lumbar spine neutral on the floor.
– Hold behind the thigh instead of the kneecap when bending the knee.
– On each exhale, gently draw the thigh toward your chest into a mild stretch.
– Aim to feel the stretch in the glute/outer hip and upper posterior thigh, not as a sharp pull.
– Keep the opposite leg long with toes up, knee facing the ceiling, and in contact with the floor.
– Keep shoulders down and neck relaxed; let the arms assist without yanking the leg.
– Stop the motion as soon as the pelvis begins to tuck or the opposite leg starts to lift.
– Breathe slowly to maintain easy, steady tension rather than forcing the range.
– Lower the leg back to the floor with control before switching sides.

Leg Raise With Bent Knee Beginner Introduction

The bent-knee leg raise is a gentle floor-based flexibility exercise that emphasizes hip movement while limiting extra motion through the lower back. Performed on the back, one leg travels toward the chest with the knee bent, which lessens pull on the hamstrings and shifts the sensation more toward the glutes, outer hip, and upper thigh. A light engagement of the abs supports the pelvis so the hip joint does most of the work rather than the spine.

This drill highlights the difference between the moving leg and the grounded leg. The straight leg resting on the floor offers a clear reference, making the stretch easier to sense and control. Many people notice a comfortable, gradual stretch instead of a sharp or forced feeling, which suits a slow, exploratory approach to hip mobility. Calm, steady breathing and relaxed shoulders complement the motion, encouraging the body to release tension through the hips while the upper body remains at ease.