Lying Bent Knee Raise And Extend
Lying Bent Knee Raise And Extend Exercise Description
The lying bent knee raise and extend trains lumbopelvic control while moving your legs, emphasizing the anterior core. You’ll maintain a braced trunk and slight posterior pelvic tilt as the hips flex and the knees extend, resisting lumbar extension. Primary contributors are the rectus abdominis for pelvic posterior tilt and trunk stabilization, with assistance from the external and internal obliques; the hip flexors (iliopsoas and rectus femoris) move the legs. Keeping the ribcage “down” and the lower back from arching helps direct the effort to the abdominal wall rather than the low back. Use a smooth, controlled motion and a pain‑free range, stopping the leg extension where you can keep the pelvis stable and the spine neutral to slightly posteriorly tilted.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Gluteus Maximus, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Bent Knee Raise And Extend Exercise
‘- Lie supine with arms by your sides, palms down. Eyes to the ceiling; relax your neck and shoulders.
– Brace your abdominal wall and gently posteriorly tilt your pelvis (flatten the small of your back lightly into the floor).
– Lift both hips and knees to about 90–90 (tabletop). Ankles together or hip‑width—whichever helps you stay stable.
– Draw the knees slightly toward your chest by maintaining posterior pelvic tilt (avoid rocking or swinging).
– Without losing the brace, extend your knees and hips to send your feet away from you. Stop before your low back lifts or your pelvis anteriorly tilts.
– Keep your ribs “down,” glutes lightly engaged, and head/shoulders relaxed on the floor.
– Pull the knees back to tabletop using your abdominals, not momentum.
– Breathe steadily; avoid breath‑holding. Exhale gently as you extend; inhale as you return, if it helps you maintain bracing.
– If your low back begins to arch, shorten the lever: keep more knee bend or extend only partway.
– Finish with control, keeping the pelvis level (no side‑to‑side tipping) throughout.
Lying Bent Knee Raise And Extend Tips
‘- Brace your abdominal wall and gently posteriorly tilt your pelvis so the small of your back lightly flattens into the floor.
– Keep your ribcage “down” and prevent your lower back from arching to keep the effort on the abdominal wall.
– Use a smooth, controlled motion in a pain‑free range, stopping leg extension where your pelvis stays stable and your spine neutral to slightly posteriorly tilted.
– Lie on your back with arms by your sides, palms down, eyes to the ceiling, and neck and shoulders relaxed.
– Bring hips and knees to about 90–90 (tabletop), and choose ankles together or hip‑width based on what feels more stable.
– Draw your knees slightly toward your chest by maintaining posterior pelvic tilt, avoiding any rocking or swinging.
– As you extend your knees and hips, keep your brace and stop before your low back lifts or your pelvis anteriorly tilts.
– Keep your ribs “down,” glutes lightly engaged, and head and shoulders relaxed on the floor throughout.
– Pull your knees back to tabletop using your abdominals rather than momentum.
– Breathe steadily without holding your breath; exhale gently as you extend and inhale as you return if it helps you maintain bracing.
– If your low back begins to arch, shorten the lever by keeping more knee bend or extending your legs only partway, and keep your pelvis level without side‑to‑side tipping.
Lying Bent Knee Raise And Extend Beginner Introduction
The lying bent knee raise and extend is a floor-based core exercise performed on your back, with the legs moving while the middle of the body stays steady. It highlights the front of the core, especially the abs, with important help from the side abs. As the hips and knees move, the goal is steady coordination between the lower back and pelvis, so the spine resists excessive arching even as the legs travel away from the body.
Throughout the motion, the pelvis stays in a slightly tucked position, so the small of the back rests gently into the surface beneath you. The hip flexors and front thighs guide the legs, while the abs work to stabilize the trunk rather than letting the lower back take over. Movement remains smooth and deliberate, within a range that feels comfortable and controlled. Breathing remains natural and unforced, supporting a firm, stable midsection. The result is a focused core drill that blends strength, control, and awareness of how the legs move in relation to the spine.