Medicine Ball Lying Leg Raise
Medicine Ball Lying Leg Raise Exercise Description
The Medicine Ball Lying Leg Raise is a supine core exercise that combines hip flexion with active trunk bracing. Holding a medicine ball between the lower legs increases the lever arm, demanding greater control from the rectus abdominis to resist lumbar extension as the hips move. The hip flexors (iliopsoas and rectus femoris) produce the lift, while the obliques and transverse abdominis stabilize the pelvis and ribcage; the quadriceps help maintain knee extension. The goal is smooth, controlled motion with a neutral spine and a slight posterior pelvic tilt to keep the lower back from arching. Emphasize the eccentric lowering phase, stopping the descent at the point where you can maintain trunk stiffness without compensations. This variation suits lifters who want a clear, measurable challenge to lumbopelvic control using simple equipment.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis, Vastus Medialis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Medicine Ball
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Medicine Ball Lying Leg Raise Exercise
‘- Lie supine on a mat; arms at your sides, palms down, shoulders relaxed.
– Place a light medicine ball between your ankles/shins and gently squeeze to secure.
– Set ribs down and brace your midsection; create a slight posterior pelvic tilt.
– Keep knees straight or softly bent; dorsiflex ankles to help hold the ball.
– Exhale as you raise both legs together by flexing the hips to about vertical.
– Pause briefly; maintain abdominal tension and keep the lower back from arching.
– Inhale as you lower the legs with control, stopping before lumbar extension occurs.
– Keep head and neck neutral; press upper arms into the floor for stability.
– Maintain even pressure on the ball; avoid swinging or using momentum.
– If control is lost, reduce the range or slightly bend the knees while bracing.
Medicine Ball Lying Leg Raise Tips
‘- Gently squeeze the medicine ball between your ankles/shins and dorsiflex your ankles to keep it secure.
– Set your ribs down, brace your midsection, and create a slight posterior pelvic tilt before lifting.
– Keep your knees straight or only softly bent while maintaining the brace.
– Exhale as you raise both legs together by flexing the hips to about vertical.
– Pause briefly at the top and maintain abdominal tension so the lower back does not arch.
– Inhale as you lower your legs with smooth, controlled motion, emphasizing the eccentric phase.
– Stop the descent as soon as you feel your lower back start to extend or trunk stiffness decrease.
– Keep your head and neck neutral and press your upper arms into the floor for added stability.
– Maintain even pressure on the ball and avoid swinging or using momentum throughout the movement.
– If you lose control, reduce your range of motion or slightly bend your knees while keeping the brace.
Medicine Ball Lying Leg Raise Beginner Introduction
The Medicine Ball Lying Leg Raise is a floor-based core exercise that adds extra challenge by placing a light ball between the lower legs. With the legs acting as a long lever, the abs and hip flexors work together to lift and control the legs, while the side abs and deep abs help keep the hips and ribs steady. The quads contribute by holding the knees straight or nearly straight, so the ball stays in place throughout the movement.
This variation highlights tension through the midsection and careful control of the lower back rather than speed or momentum. The most demanding portion is often the downward part of the movement, where slow, deliberate lowering tests how well the core can resist the pull on the spine as the legs approach the floor. Leg positioning and range of motion can reflect the person’s current level of control, making this a useful option for lifters who want a more precise, equipment-based way to challenge core stability using a simple setup.