Lying Leg Raise And Hold
Lying Leg Raise And Hold Exercise Description
The Lying Leg Raise and Hold trains double‑leg hip flexion while the trunk resists movement. Primary movers are the hip flexors (iliopsoas and rectus femoris). The anterior core—especially the rectus abdominis with assistance from the obliques—works isometrically to maintain a posterior pelvic tilt and limit lumbar extension. This makes it a controlled anti‑extension core drill rather than a swinging “toe‑touch” variation. Expect a smooth, hinge‑like lift at the hips with a steady torso, followed by a static hold where the low back stays in contact with the floor. Quality comes from slow, controlled motion, consistent bracing, and choosing a range of motion that you can perform without the lower back arching off the mat.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus 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: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Leg Raise And Hold Exercise
‘- Lie supine with legs together and straight, arms by your sides, palms down.
– Set your trunk: exhale gently, draw ribs down, and posteriorly tilt the pelvis so the low back contacts the floor.
– Keep head and neck neutral; avoid shrugging the shoulders.
– Inhale to prepare; on the exhale, raise both legs by flexing at the hips—no swinging.
– Stop when thighs approach vertical or just before the pelvis begins to roll off the floor.
– Hold the top position; maintain the abdominal brace and breathe quietly.
– Lower the legs slowly, keeping knees extended and feet together.
– Descend only as far as you can keep the low back in contact; pause or reduce range if the back starts to arch.
– Maintain even tempo and continuous tension; avoid bouncing or using momentum.
– If maintaining contact is difficult, slightly bend the knees to shorten the lever while preserving spinal position.
Lying Leg Raise And Hold Tips
‘- Before lifting, exhale gently, draw your ribs down, and posteriorly tilt your pelvis so your low back contacts the floor.
– Keep your torso steady and your low back glued to the mat; let the movement come from the hips only.
– Lift both legs on an exhale with a smooth, hinge-like motion at the hips—no swinging.
– Keep your legs together and knees extended as you raise and lower.
– Stop the lift when your thighs approach vertical or just before your pelvis begins to roll off the floor.
– Hold the top position with a consistent abdominal brace while breathing quietly.
– Lower your legs slowly with an even tempo, maintaining continuous tension and avoiding any bouncing or momentum.
– Descend only as far as you can keep your low back in contact with the floor; pause or shorten the range if it starts to arch.
– Keep your head and neck neutral and avoid shrugging your shoulders.
– If maintaining low-back contact is difficult, slightly bend your knees to shorten the lever while keeping your spinal position.
Lying Leg Raise And Hold Beginner Introduction
The Lying Leg Raise and Hold is a floor-based core exercise that blends precise hip movement with a very steady midsection. Both legs lift together from the hips while the front of the body resists any shift, so the effort centers on the hip flexors at the front of the hips working together with the abs and side abs. The pelvis tucks slightly so the lower back rests against the ground, turning the movement into a controlled “anti-arch” drill rather than a fast, swinging toe‑reach.
After the legs rise toward an upright position, the posture at the top is sustained for a moment, building endurance through the middle of the body as that firm contact between low back and floor remains. Breathing stays smooth and quiet while tension is held through the core and front of the hips. The leg path is limited to the range that allows the spine to stay settled on the mat, so the challenge emphasizes smooth lifting and lowering, constant bracing, and strict control over momentum.