Lying Single Leg Raise

Lying Single Leg Raise Exercise Description

The lying single leg raise (active straight-leg raise) trains controlled hip flexion while you maintain a stable lumbopelvic position on the floor. The primary movers are the hip flexors of the lifting leg (including iliopsoas and rectus femoris), with the abdominal wall bracing to limit pelvic motion. You’ll also experience active lengthening of the hamstrings on the raised leg as you move through a comfortable range. This drill builds motor control for the hips and trunk, reinforces a neutral spine, and encourages smooth, coordinated movement without momentum. Keep the focus on quality: a steady lift, a quiet pelvis, and a slow, controlled return to the floor.

Muscle Groups: Hips
Target Muscles: Iliacus, Psoas Major
Assisting Muscles: Rectus Femoris
Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Transversus Abdominis, 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: Stretching
Functional Grouping: Hip Flexors
Joint Involvement: Single-joint
Muscle Location: Hip Flexor
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The Lying Single Leg Raise Exercise

‘- Lie supine with legs extended, arms by your sides, palms down.
– Set a neutral spine: light natural low‑back curve, ribs down, pelvis level.
– Keep one leg long on the floor; press that heel and thigh lightly into the ground.
– Brace your abdominal wall gently, as if preparing for a cough.
– On the working side, keep the knee straight and toes facing the ceiling.
– Lift the leg from the hip in a smooth arc; stop before the pelvis tilts or the low back changes.
– Keep your head, neck, and shoulders relaxed against the floor.
– Pause briefly at the top with control; breathe out during the lift.
– Lower the leg slowly, maintaining knee extension and a steady pelvis.
– Switch sides with the same setup.
– If hamstring tightness limits control, allow a slight knee bend to keep the pelvis steady.
– Avoid jerking, arching or flattening the low back, or letting the opposite leg lift.

Lying Single Leg Raise Tips

‘- Set a neutral spine before you start: light natural low‑back curve, ribs down, pelvis level.
– Press the non-working leg’s heel and thigh lightly into the floor to help keep the pelvis stable.
– Gently brace your abdominal wall, as if preparing for a cough, before lifting the leg.
– Keep the working leg’s knee straight and toes pointed toward the ceiling throughout the movement.
– Lift the leg in a smooth arc and stop as soon as you feel your pelvis tilt or your low back position change.
– Keep your head, neck, and shoulders relaxed against the floor while the leg moves.
– Breathe out during the lift, then maintain steady breathing as you pause briefly at the top.
– Lower the leg slowly, keeping the knee extended and the pelvis steady on the floor.
– If hamstring tightness makes your pelvis move, allow a slight bend in the working knee to keep the pelvis steady.
– Avoid jerking the leg, arching or flattening your low back, or letting the opposite leg lift off the floor.

Lying Single Leg Raise Beginner Introduction

The lying single leg raise (active straight-leg raise) is a floor-based drill that highlights smooth control through the hips while the trunk stays steady. Performed on the back with one leg moving and the other resting on the ground, it emphasizes lifting from the front of the hip and thigh rather than swinging with momentum. The abs engage to steady the lower back and pelvis so the leg can travel through a comfortable arc without the torso joining in.

This pattern challenges coordination between the lifting leg, the supporting leg, and the midsection. The raised leg works through the hip flexors, while the back of that thigh experiences a gradual stretch as the leg rises and lowers with care. The result is a refined awareness of how the hips and core work together to guide the leg in a slow, deliberate motion. Over time, this can support more precise, efficient movement in other lower-body activities that call for controlled leg lifting and a calm, stable trunk.