Lying Leg Raise
Lying Leg Raise Exercise Description
The lying leg raise is a bodyweight hip-flexion and core-stability exercise performed on the floor. The legs move primarily via the hip flexors (iliopsoas and rectus femoris), while the anterior core—rectus abdominis, external obliques, and transverse abdominis—works isometrically to posteriorly tilt the pelvis and resist lumbar extension. Emphasis is on maintaining a steady trunk with a neutral head and neck as the legs travel through controlled hip flexion and extension. Keeping the lower back lightly pressed to the floor and the ribs “down” helps direct the effort to the abdominal wall rather than the low back. Move only through a range you can control without the lumbar spine arching or the pelvis tipping forward, and avoid using momentum to lift or lower the legs.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External 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: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Leg Raise Exercise
‘- Lie supine with head on the floor, arms by your sides, palms down for light support.
– Bring legs together, knees straight but not locked, toes relaxed.
– Exhale gently, brace the abdominal wall, and posteriorly tilt the pelvis so the low back lightly contacts the floor.
– Keeping the brace, lift both legs by flexing the hips until thighs approach vertical—or the highest point you can reach without losing pelvic position.
– Pause briefly while maintaining rib-to-pelvis connection.
– Lower the legs under control until heels hover just above the floor, stopping early if the low back begins to arch.
– Keep neck neutral, shoulders relaxed, and avoid swinging or bouncing.
– Breathe continuously; maintain a smooth, controlled motion and consistent abdominal tension throughout.
Lying Leg Raise Tips
‘- Lie flat on your back with your head resting on the floor.
– Place arms by your sides with palms down to provide light support.
– Keep your legs together with knees straight but not locked and toes relaxed.
– Gently exhale, brace your abdominal wall, and tilt your pelvis so your low back lightly contacts the floor.
– Maintain this abdominal brace as you lift your legs by flexing at the hips.
– Raise your legs only as high as you can without your pelvis tipping or losing the rib-to-pelvis connection.
– Pause briefly at the top while keeping your ribs “down” toward your pelvis.
– Lower your legs under control until your heels hover just above the floor, stopping earlier if your low back starts to arch.
– Keep your neck neutral and shoulders relaxed, avoiding any swinging or bouncing of the legs.
– Breathe continuously and keep the motion smooth with consistent abdominal tension throughout.
Lying Leg Raise Beginner Introduction
The lying leg raise is a floor-based bodyweight movement that links controlled leg motion with strong midsection support. It is done lying on the back while both legs travel up and down from the hips as one unit, with the trunk staying quiet. The main work comes from the hip flexors as they lift and lower the legs, while the abs and side abs create a firm base so the lower back does not take over.
Throughout the exercise, the goal is smooth, deliberate motion rather than swinging. The lower back stays gently connected to the ground, the ribs settle toward the pelvis, and the head and neck remain relaxed on the floor. Arms rest alongside the body to give a small amount of balance support. As the legs rise toward a vertical position and then drift back toward the floor, the range is tailored to whatever can be controlled without arching through the spine, highlighting stability, precise control, and continuous tension in the core.