Lying Single To Double Leg Raise
Lying Single To Double Leg Raise Exercise Description
The Lying Single to Double Leg Raise is a supine core exercise that pairs one-legged and two-legged raises to challenge trunk stability while the legs move. The hip flexors (iliopsoas and rectus femoris) perform the raising action, while the rectus abdominis and obliques resist lumbar extension and stabilize the pelvis. A firm abdominal brace with a gentle posterior pelvic tilt keeps the lower back in contact with the floor, emphasizing anti-extension control. Alternating a single-leg raise with a double-leg raise changes leverage and demands precise pelvic control through the full range you can maintain without arching. Performed smoothly and within a controlled range, it reinforces bracing mechanics, rib-to-pelvis alignment, and efficient hip flexion.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- 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 To Double Leg Raise Exercise
‘- Lie on your back with legs straight and together; arms by your sides, palms down.
– Set your trunk: brace the abdomen, draw ribs down, and gently posteriorly tilt the pelvis to keep your low back on the floor.
– Hover both heels 1–3 inches off the floor without losing the tilt.
– Single-leg raise: keep one heel hovering and raise the other leg in a straight line to a controllable range (about 60–90 degrees), pelvis stable.
– Lower that leg slowly to the hover; do not let the low back lift.
– Double-leg raise: squeeze legs together and raise both to the same controlled range, ribs down.
– Lower both legs together only as far as your low back stays in contact with the floor.
– Keep knees mostly straight, toes up, neck and shoulders relaxed, gaze to the ceiling.
– Breathe continuously—exhale as you raise, inhale on the controlled lower while maintaining the brace.
– Continue alternating one single-leg raise, then one double-leg raise with smooth, controlled motion.
Lying Single To Double Leg Raise Tips
‘- Lie on your back with legs straight and together, arms by your sides, palms down before starting.
– Brace your abdomen, draw your ribs down, and gently posteriorly tilt your pelvis to keep your low back on the floor.
– Hover both heels 1–3 inches off the floor without losing the pelvic tilt or low-back contact.
– During the single-leg raise, keep one heel hovering while you raise the other leg in a straight line to a controllable range (about 60–90 degrees) with a stable pelvis.
– Lower the raised leg slowly back to the hover position, making sure your low back does not lift.
– For the double-leg raise, squeeze your legs together and raise both to the same controlled range while keeping your ribs down.
– Lower both legs together only as far as your low back stays in contact with the floor.
– Keep your knees mostly straight, toes up, neck and shoulders relaxed, and gaze directed at the ceiling.
– Maintain a firm abdominal brace and rib-to-pelvis alignment throughout to resist lumbar extension.
– Breathe continuously—exhale as you raise the leg(s) and inhale on the controlled lowering while maintaining the brace, alternating one single-leg raise with one double-leg raise in smooth, controlled motion.
Lying Single To Double Leg Raise Beginner Introduction
The Lying Single to Double Leg Raise is a floor-based core movement that combines alternating one-leg and two-leg lifts. The person lies on their back while the legs travel up and down, so the middle of the body works hard as a steady anchor. The front of the hips handles the lifting action, while the abs and side abs resist the pull of the legs and help the pelvis stay quiet against the ground.
This exercise centers on strong bracing through the midsection and a slight backward roll of the hips so the lower back stays gently grounded. Switching between raising a single leg and then both together changes how challenging the motion feels and highlights any wobble through the hips or ribs. Smooth, unhurried repetitions encourage solid control, consistent breathing, and a clear feeling of the ribs and hips working together. Over time, this pattern can sharpen awareness of how to move from the hips while the spine remains stable and supported.