Lying Leg Hip Raise
Lying Leg Hip Raise Exercise Description
The Lying Leg Hip Raise is a supine hip extension exercise that emphasizes the gluteus maximus, with the hamstrings assisting and the deep core and hip abductors (e.g., gluteus medius) stabilizing the pelvis. You establish a stable two‑leg bridge, then raise one leg without letting the hips rotate or drop, which challenges lumbopelvic control. Keeping a neutral spine with ribs stacked over the pelvis directs the load to the hips rather than the lower back. The goal is smooth, controlled motion: press through the supporting foot, keep the pelvis level, and breathe steadily. This bodyweight variation fits well once you can maintain a solid bridge position, reinforcing hip extension mechanics while the trunk resists rotation.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Internal Obliques, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Leg Hip Raise Exercise
‘- Lie on your back with knees bent ~90°, feet hip‑width, heels under knees. Arms at sides, palms down.
– Lightly brace your abdomen; set ribs down over the pelvis. Maintain a neutral spine (avoid overarching).
– Press through the midfoot and heel to lift hips until shoulders–hips–knees form a straight line.
– Keep knees tracking in line with toes; do not let them cave inward.
– Without shifting or dropping the pelvis, lift one foot and bring that thigh toward vertical (knee may stay bent).
– Pause briefly, squeezing the glute of the supporting leg; keep both hip “points” facing the ceiling.
– Lower the raised leg with control to the floor while keeping hips level.
– Lower the hips back to the mat under control, reset, and repeat on the other side.
– Form checks: avoid pushing through the toes, flaring ribs, arching the low back, or turning the hips. Keep head and shoulders relaxed on the floor.
Lying Leg Hip Raise Tips
‘- Set your feet hip‑width with heels under your knees and knees bent about 90° before you start.
– Lightly brace your abdomen and set your ribs down over your pelvis to maintain a neutral spine.
– Press through your midfoot and heel, not your toes, as you lift your hips.
– Lift your hips until your shoulders, hips, and knees form a straight line.
– Keep your knees tracking in line with your toes; do not let them cave inward.
– When you lift one leg, do not let your pelvis shift, drop, or turn—keep both hip points facing the ceiling.
– Pause and squeeze the glute of the supporting leg while holding the pelvis level.
– Lower the raised leg to the floor with control while keeping your hips level.
– Lower your hips back to the mat under control, then reset before switching sides.
– Keep your head and shoulders relaxed on the floor throughout the movement and avoid flaring your ribs or arching your low back.
Lying Leg Hip Raise Beginner Introduction
The Lying Leg Hip Raise is a bodyweight movement that blends a bridge position with a single-leg challenge. From a face-up, bent-knee posture, the hips lift so the body forms a long line from shoulders to knees, then one leg moves while the other side supports. This puts the main workload on the glutes of the standing side, with help from the hamstrings, while the core and outer hips work to steady the pelvis against tipping or twisting.
Because the trunk stays relaxed against the floor and the spine stays in a natural curve, effort shifts into the hips instead of the lower back. The motion is slow and deliberate, emphasizing steady pressure through the grounded foot, level hips, and easy, rhythmic breathing. As the leg lifts and returns, the waist and hips resist rotation, building control around the lower back and pelvis. This makes the exercise a useful bridge-style option for learning to extend the hips powerfully while the midsection stays stable.