Lying Butterfly Leg Raise
Lying Butterfly Leg Raise Exercise Description
The Lying Butterfly Leg Raise is a floor-based hip flexion exercise performed with the soles of the feet together and the knees opened out (butterfly position). This setup keeps the knees flexed while the hips move, helping you focus on smooth, controlled hip flexion without letting the lumbar spine extend. Primary work is done by the hip flexors, while the abdominals (especially rectus abdominis and obliques) brace to maintain posterior pelvic tilt and keep the lower back stable against the floor. The wide, externally rotated hip position changes the feel of the movement and encourages you to control the pelvis rather than relying on momentum. Use a comfortable range that lets you keep the ribs down, pelvis lightly posteriorly tilted, and neck neutral throughout.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, Sartorius
- 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
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Butterfly Leg Raise Exercise
‘- Lie supine with arms by your sides, palms down. Bring soles of the feet together and let knees open (butterfly), heels near the hips.
– Set your brace: exhale gently, draw ribs down, and posteriorly tilt the pelvis so the low back contacts the floor.
– Keep head and neck neutral with a slight chin nod; relax the shoulders.
– Press feet lightly together to keep the position. Maintain the same knee bend and knee width throughout.
– Initiate by flexing at the hips to raise the feet toward the ceiling, stopping before the pelvis wants to roll anteriorly.
– Pause briefly at the top while keeping the ribs down and the low back stable.
– Lower the legs slowly with control until heels hover above the floor—or to the deepest range that keeps the low back flat.
– Breathe rhythmically: exhale on the lift, inhale on the controlled lower while maintaining the brace.
– Avoid swinging, arching the lower back, or changing knee angle/width. If the back starts to lift, reduce the range and reset the brace.
Lying Butterfly Leg Raise Tips
‘- Before lifting, gently exhale, draw the ribs down, and posteriorly tilt the pelvis so the low back contacts the floor.
– Keep the soles of the feet together and knees opened in the butterfly position, maintaining the same knee bend and width throughout.
– Press the feet lightly together to help maintain the butterfly position during the entire movement.
– Keep the head and neck neutral with a slight chin nod, and relax the shoulders as you move.
– Initiate the movement by flexing at the hips to raise the feet, stopping before the pelvis wants to roll anteriorly.
– Pause briefly at the top and check that the ribs stay down and the low back remains stable against the floor.
– Lower the legs slowly and with control until the heels hover above the floor, or only as low as you can while keeping the low back flat.
– Maintain a light posterior pelvic tilt and avoid arching the lower back or changing knee angle/width.
– Breathe rhythmically: exhale on the lift and inhale on the controlled lower while maintaining your brace.
Lying Butterfly Leg Raise Beginner Introduction
The Lying Butterfly Leg Raise is a floor-based core and hip exercise that blends hip flexor work with strong support from the abs and side abs. In this movement, the person lies on the back with the feet together and knees gently dropped outward, so the hips move while the knees stay bent. This shape places more emphasis on bending at the hips rather than the lower back, while the stomach muscles and waist area tighten to help the back stay grounded.
The motion centers on lifting and lowering the legs in a smooth, steady arc, without letting the pelvis roll forward or the ribs flare upward. A light tuck of the hips and relaxed shoulders encourage a stable base, so the lift comes from the front of the hips and the bracing of the midsection rather than swinging. A calm, regular breathing pattern supports this control, turning the exercise into a focused way to train hip flexion and core stability together on the floor.