Lying Full Leg Raise
Lying Full Leg Raise Exercise Description
The lying leg raise is a bodyweight floor exercise that trains hip flexion while your trunk stays stable. The primary movers are the hip flexors (iliopsoas and rectus femoris). The anterior core (rectus abdominis, obliques, and deep stabilizers) works isometrically to keep the pelvis from tipping forward and the lumbar spine from arching. The goal is smooth, controlled leg motion with a steady torso and neutral ribcage. This exercise builds lumbopelvic control and hip flexor strength using only your body weight. You can adjust difficulty by limiting range of motion or slightly bending the knees to shorten the lever.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Pectineus, Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- 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 Full Leg Raise Exercise
‘- Lie supine on a mat with legs extended together, arms by your sides, palms down.
– Lightly brace your abdomen; gently posteriorly tilt your pelvis so your lower back stays in contact with the floor.
– Keep knees straight but not locked; toes neutral.
– Initiate the movement by flexing at the hips to lift both legs together, avoiding any swing.
– Raise only as high as you can maintain a steady pelvis and ribcage (often until thighs are near vertical).
– Pause briefly with control; do not hold your breath.
– Lower the legs slowly, keeping the same pelvic position; stop before your lower back begins to arch.
– Maintain a smooth, even breathing pattern throughout.
– If your lower back lifts or you feel pressure there, reduce the range of motion or slightly bend your knees.
– Avoid common faults: using momentum, letting the pelvis anteriorly tilt, craning the neck, or separating the legs.
Lying Full Leg Raise Tips
‘- Lightly brace your abdomen and gently posteriorly tilt your pelvis so your lower back stays in contact with the floor.
– Keep your legs extended together with knees straight but not locked and toes neutral.
– Initiate each rep by flexing at the hips to lift both legs together, not by swinging.
– Only raise your legs as high as you can while keeping your pelvis and ribcage steady (often when thighs are near vertical).
– Pause briefly at the top with control instead of bouncing or using momentum.
– Lower your legs slowly, maintaining the same pelvic position, and stop before your lower back begins to arch.
– Maintain a smooth, even breathing pattern and avoid holding your breath.
– Keep your neck relaxed and avoid craning it as you move.
– If your lower back lifts or feels pressured, reduce your range of motion or slightly bend your knees.
– Keep your legs together throughout the movement instead of letting them separate.
Lying Full Leg Raise Beginner Introduction
The lying leg raise is a bodyweight floor movement that emphasizes controlled action at the hips while the midsection stays steady. It mainly challenges the hip flexors as they lift the legs, while the abs and overall core work to hold the pelvis and lower back in a stable, supported position. This combination develops strength in the front of the hips along with better control through the lower torso, all without external equipment.
During this exercise, the body rests on the back as both legs move together in a smooth arc upward and downward. The idea centers on calm, deliberate motion rather than swinging, with the ribs, pelvis, and spine staying quiet against the floor. Breathing remains relaxed and continuous, so tension concentrates in the working muscles instead of the neck or shoulders. The effort level can change by reducing how far the legs travel or using a gentle bend at the knees, which shortens the leg lever and lightens the challenge on the core and hips while preserving the same basic pattern.