Lying Single Leg Lift

Lying Single Leg Lift Exercise Description

The Lying Single Leg Lift trains hip flexion while your trunk stays stable. Performed supine, you raise one straight leg without letting your pelvis tip or your lower back arch. Primary movers are the hip flexors (iliopsoas and rectus femoris). The anterior core—rectus abdominis, external and internal obliques, and transversus abdominis—works isometrically to control pelvic position and resist lumbar extension and rotation. Because the movement is unilateral, it heightens awareness of side-to-side control and reinforces precise lumbopelvic stability that carries over to many daily and athletic tasks. Slow, controlled reps emphasize quality tension and teach you to coordinate breathing with bracing for a solid, safe pattern.

Muscle Groups: Hips, Quads
Target Muscles: Iliacus, Psoas Major, Rectus Femoris
Assisting Muscles: Tensor Fasciae Latae
Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Front
Body Symmetry: Unilateral
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 Single Leg Lift Exercise

‘- Lie supine with legs extended, arms by sides, palms down.
– Set ribs down. Gently posteriorly tilt the pelvis and brace the abdominal wall.
– Keep both knees straight; keep one heel lightly grounded.
– Keep head and neck relaxed; eyes up; shoulders down.
– Inhale to prepare. Exhale as you lift one leg.
– Flex the hip to raise the leg, knee extended, toes toward the ceiling.
– Keep pelvis level and low back neutral; do not arch or rotate.
– Stop the lift at the highest point you can hold pelvic control.
– Pause briefly, then lower the leg slowly with the same control.
– Lightly touch the heel to the floor without losing the brace; switch sides.
– If hamstring tightness limits control, allow a slight knee bend while keeping the pelvis steady.

Lying Single Leg Lift Tips

‘- Before lifting, set your ribs down and gently posteriorly tilt the pelvis, then brace the abdominal wall.
– Keep both knees straight with one heel lightly grounded as the other leg lifts.
– Relax your head and neck, keep eyes up, and shoulders down throughout the movement.
– Inhale to prepare, then exhale as you lift the leg.
– Lift by flexing the hip with the knee extended and toes pointing toward the ceiling.
– Keep the pelvis level and the low back neutral; do not let the back arch or the pelvis rotate.
– Stop the lift at the highest point where you can still maintain full pelvic control.
– Pause briefly at the top, then lower the leg slowly with the same control.
– Lightly touch the heel to the floor without losing your abdominal brace before switching sides.
– If hamstring tightness affects your control, allow a slight knee bend while keeping the pelvis steady.

Lying Single Leg Lift Beginner Introduction

The Lying Single Leg Lift is a floor-based core and hip exercise centered on moving one leg while the rest of the body remains as steady as possible. In this position, the leg lifts from the hip with the knee mostly straight, and the motion challenges the hip flexors to work smoothly against the weight of the limb. At the same time, the abs and deeper core muscles create a firm, steady base so the hips and lower back stay quiet instead of arching or tipping.

Because only one leg moves at a time, this drill highlights differences between sides and encourages balanced control from left to right. The lower spine and pelvis are asked to stay organized while the leg travels, which builds a clear sense of stability that can support walking, running, and other athletic patterns. Slow, deliberate repetitions also promote a link between breathing and tension, teaching the body to create a solid midsection while still allowing relaxed, regular breaths.