Lying Leg Raise

Lying Leg Raise Exercise Description

The lying leg raise is a bodyweight movement that combines hip flexion with strong trunk bracing to keep the lower back from arching. It primarily challenges the rectus abdominis to resist lumbar extension while the hip flexors (iliopsoas and rectus femoris) lift the legs; the obliques assist by stabilizing the pelvis. The goal is smooth, controlled motion with the pelvis managed—ribs “down,” abdominal wall braced, and the lumbar spine kept in contact with the floor. Proper execution builds positional control through the anterior core, not momentum from swinging legs. Range of motion is individualized: raise and lower the legs only as far as you can maintain a braced trunk and a slight posterior pelvic tilt without discomfort in the low back.

Muscle Groups: Abs, Core, Hips, Waist
Target Muscles: Psoas Major, Rectus Abdominis
Assisting Muscles: Iliacus, Rectus Femoris
Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
Body Area: Lower Body, Upper Body
Body Parts: Core, Hips, Legs, Torso, Upper Legs
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Flexors, Trunk Flexors
Joint Involvement: Single-joint
Muscle Location: Hip Flexor, Stomach
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The Lying Leg Raise Exercise

‘- Lie supine on a mat; legs long and together, arms at your sides with palms down.
– Set your head and neck neutral; draw ribs down and lightly brace the abdominal wall.
– Posteriorly tilt the pelvis to bring the lower back gently toward the floor (avoid overarching).
– Squeeze legs together; keep knees straight but not locked and feet in a natural position.
– Exhale and raise both legs together by flexing the hips, moving smoothly and without swinging.
– Lift until thighs approach vertical or the tailbone just begins to leave the mat—stop before the low back lifts.
– Pause briefly with control.
– Inhale as you lower the legs slowly, keeping the ribs down and lumbar spine in contact with the floor.
– Stop just above the floor if needed to maintain bracing; do not bounce.
– Keep shoulders relaxed and neck long throughout.
– Options for control: place hands lightly under the pelvis, bend knees slightly, or reduce the range of motion.
– Avoid: arching the lower back, flaring the ribs, holding your breath, or using momentum.

Lying Leg Raise Tips

‘- Before moving, draw your ribs down and lightly brace your abdominal wall.
– Maintain a gentle posterior pelvic tilt so your lower back stays toward the floor and does not overarch.
– Keep your legs squeezed together with knees straight but not locked as you raise and lower them.
– Exhale as you raise your legs; inhale as you lower them.
– Lift your legs smoothly by flexing at the hips, avoiding any swinging.
– Raise only until your thighs approach vertical or your tailbone just begins to leave the mat, stopping before your low back lifts.
– Pause briefly at the top with control before lowering your legs.
– Lower your legs slowly, keeping your ribs down and lumbar spine in contact with the floor.
– Stop the lowering phase just above the floor if needed to maintain bracing and control.
– Keep your shoulders relaxed and your neck long throughout the movement.
– If control is difficult, place your hands lightly under your pelvis, bend your knees slightly, or reduce your range of motion.
– Avoid arching your lower back, flaring your ribs, holding your breath, or using momentum.

Lying Leg Raise Beginner Introduction

The lying leg raise, a floor-based bodyweight exercise, blends strong midsection stability with lifting motion at the hips. Performed while lying on the back, both legs move together in a smooth arc as the hips bend, while the abs, side abs, and deep core muscles hold the front of the body steady against the ground. This coordinated effort challenges the hip flexors and front thighs to lift the legs, while the trunk stays quiet and the pelvis remains controlled, limiting any sag in the lower back.

Because the goal centers on control, not swinging, the movement usually feels slow, deliberate, and very precise. The abs work hard to prevent the low back from peeling away from the floor, and the side abs assist by holding the pelvis stable so the legs can travel without the spine joining the motion. Each person can select a leg-lifting height that still allows a solid brace through the midsection and a comfortable sensation around the low back, which turns this movement into an effective way to train strength and control through the front of the core using only bodyweight.