Lying Single Leg Raise
Lying Single Leg Raise Exercise Description
The lying single leg raise is a supine, unilateral hip-flexion exercise performed with body weight. It primarily uses the hip flexors (iliopsoas and rectus femoris), with assistance from sartorius and tensor fasciae latae, while the rectus abdominis, obliques, and transverse abdominis brace isometrically to resist lumbar extension and anterior pelvic tilt. Moving one leg at a time promotes lumbopelvic stability by challenging you to keep the pelvis level and the ribs down as the hip flexes. Keeping the nonmoving leg long and grounded creates a stable base and increases the anti-rotation demand on the anterior core. Use a controlled, pain-free range of motion you can maintain without your lower back arching off the floor or your pelvis tipping.
- 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: 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: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Single Leg Raise Exercise
‘- Lie on your back with legs extended, heels lightly on the floor, arms at your sides, palms down.
– Set your trunk: gently draw ribs down, lightly brace the abdominal wall, and keep the lower back from arching.
– Keep both knees straight but not locked; aim toes toward the ceiling.
– Press the back of the stationary leg into the floor to keep the pelvis level.
– Inhale to prepare; exhale as you lift one leg by flexing the hip, keeping the knee straight.
– Raise only as high as you can without the ribs flaring, the pelvis tilting, or the low back losing contact with the floor.
– Pause briefly with control; avoid hiking the working-side hip.
– Lower the leg slowly on an inhale until the heel hovers just above the floor without bouncing.
– Maintain relaxed neck and shoulders; keep head on the floor.
– Repeat on the other side with the same control and range.
Lying Single Leg Raise Tips
‘- Lie on your back with legs extended, heels lightly on the floor, and arms at your sides with palms down.
– Before moving, gently draw your ribs down, lightly brace your abdominal wall, and keep your lower back from arching.
– Keep both knees straight but not locked, and aim your toes toward the ceiling throughout the movement.
– Press the back of the stationary leg into the floor to keep your pelvis level and create a stable base.
– Inhale to prepare, then exhale as you lift one leg by flexing at the hip while keeping the knee straight.
– Raise the leg only as high as you can without your ribs flaring, your pelvis tilting, or your low back losing contact with the floor.
– Pause briefly at the top with control, avoiding any hiking of the working-side hip.
– Lower the leg slowly on an inhale until the heel hovers just above the floor without bouncing.
– Keep your neck and shoulders relaxed and your head resting on the floor for the entire set.
Lying Single Leg Raise Beginner Introduction
The lying single leg raise is a floor-based, bodyweight movement that highlights one side of the hips at a time. While lying on the back, one leg moves upward from the hip with a straight knee as the other leg remains stretched out on the ground. This action mainly challenges the hip flexors and front of the thigh, while the abs and side abs contribute by holding the middle of the body steady and preventing the lower back from drifting into an arched position.
Because only one leg is lifting, the exercise places extra demand on the core to keep the hips and ribcage from shifting or tilting. The grounded leg acts like an anchor, helping create a firm base and increasing resistance to twisting through the front of the torso. The movement emphasizes slow, deliberate control and a range of motion that respects comfort in the lower back and hips, with a quiet upper body and relaxed neck and shoulders.