Leg Raise Slightly Bent Knee

Leg Raise Slightly Bent Knee Exercise Description

The Leg Raise with Slightly Bent Knees trains hip flexion while your anterior core resists lumbar extension. Lying supine, you lift both legs together with a soft knee bend, which shortens the lever arm and reduces hamstring tension so you can keep the pelvis stable. Primary movers are the hip flexors (iliopsoas and rectus femoris); the rectus abdominis, transverse abdominis, and internal/external obliques brace to maintain a neutral or gently posteriorly tilted pelvis. The goal is smooth, controlled motion at the hips without the lower back arching or the ribs flaring. Stay within a range of motion where you can hold trunk position and breathe steadily.

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, 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 Leg Raise Slightly Bent Knee Exercise

‘- Lie on your back on a firm surface. Arms by your sides, palms down. Legs together with a soft bend at the knees.
– Set your trunk: lightly brace the abdominal wall, draw the ribs down, and gently posteriorly tilt the pelvis so your low back contacts the floor without jamming.
– Keep the neck neutral and shoulders relaxed; breathe continuously.
– Initiate by flexing at the hips to lift both feet, keeping the slight knee bend and thighs aligned.
– Raise the legs until your thighs approach vertical—or the highest point you can reach without the pelvis tipping forward or the low back lifting.
– Briefly pause, maintaining rib-to-pelvis connection and level hips.
– Lower the legs slowly with control, moving at the hips while keeping the same pelvic position.
– Stop the descent just before your low back wants to arch; reset if needed.
– Avoid: swinging, holding your breath, straightening the knees to gain momentum, letting the pelvis anteriorly tilt, or letting the legs drift apart.
– Options for comfort/control: place hands under the back of the hips/pelvis or increase the knee bend to reduce leverage.

Leg Raise Slightly Bent Knee Tips

‘- Lie on a firm surface with arms by your sides, palms down, and legs together with a soft bend at the knees.
– Lightly brace your abdominal wall, draw your ribs down, and gently posteriorly tilt your pelvis so your low back contacts the floor.
– Keep your neck neutral and shoulders relaxed while you move.
– Breathe continuously throughout the movement; do not hold your breath.
– Initiate the lift by flexing at the hips to raise both feet, keeping the slight knee bend and thighs aligned.
– Raise your legs only as high as you can without your pelvis tipping forward or your low back lifting off the floor.
– Briefly pause at the top while maintaining a strong rib-to-pelvis connection and level hips.
– Lower your legs slowly with control, moving at the hips while keeping the same pelvic position.
– Stop the descent just before your low back wants to arch, then reset if needed.
– Avoid swinging, straightening the knees to gain momentum, or letting the legs drift apart.
– If needed for comfort and control, place your hands under the back of your hips/pelvis or increase the knee bend to reduce leverage.

Leg Raise Slightly Bent Knee Beginner Introduction

The Leg Raise with Slightly Bent Knees is a floor-based core exercise that blends hip movement with strong midsection control. It is performed lying on the back with both legs moving as a unit and a small bend at the knees, which shortens the leg lever and eases tension through the back of the thighs. This setup supports a steadier position through the hips and lower spine while the legs travel upward and downward.

During the motion, the hip flexors and fronts of the thighs lift the legs, while the abs and deeper core muscles brace to keep the low back from peeling away from the ground or the ribcage from lifting. The emphasis stays on a smooth, steady arc at the hips, with no swinging or jerking, and a breathing pattern that remains calm and continuous. Hand placement or extra bend at the knees may shift slightly, so long as the trunk stays quiet and the movement range allows solid control from start to finish.