Lying Leg Lift
Lying Leg Lift Exercise Description
The lying leg lift is a supine core exercise that combines hip flexion with trunk stabilization. Primary movers are the hip flexors (iliopsoas and rectus femoris), while the rectus abdominis works to posteriorly tilt the pelvis and resist lumbar extension. The obliques and deep abdominal wall assist in keeping the ribs “down” and the spine quiet against the floor. Done well, the movement is smooth through the hips with minimal motion in the low back, emphasizing anti-extension control. Use a comfortable range: stop the lift before your lumbar spine arches or your pelvis tips forward, and lower with the same control. If needed, a slight knee bend or placing the hands under the hips can reduce leverage without changing the intent of the exercise.
- 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: Bilateral
- 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 Leg Lift Exercise
‘- Lie on your back with legs together and straight, arms by your sides, palms down.
– Set your trunk: lightly draw ribs down, brace the abdomen, and posteriorly tilt the pelvis so your low back stays in contact with the floor.
– Keep the neck neutral and shoulders relaxed on the mat.
– Inhale to prepare. Exhale as you lift both legs together by flexing at the hips; keep knees softly straight.
– Raise until thighs are roughly vertical—or just before your low back starts to lift—while maintaining the pelvic tilt.
– Pause briefly without losing tension.
– Lower the legs slowly under control, keeping the spine quiet and ribs down, until heels touch the floor lightly.
– If your low back arches or you feel strain, shorten the range or bend the knees slightly; avoid swinging or using momentum.
Lying Leg Lift Tips
‘- Before moving, draw the ribs down, brace the abdomen, and posteriorly tilt the pelvis so the low back stays in contact with the floor.
– Keep your legs together with knees softly straight throughout the lift and lower.
– Inhale to prepare, then exhale as you lift both legs by flexing at the hips.
– Lift only until the thighs are roughly vertical or just before your low back starts to lift.
– Keep the ribs down and the spine quiet against the floor during the entire movement.
– Lower the legs slowly under control and let the heels touch the floor lightly.
– If your low back arches or you feel strain, shorten the range of motion or bend the knees slightly.
– Place your hands under your hips if you need to reduce leverage without changing the exercise intent.
– Avoid swinging the legs or using momentum; make the motion smooth through the hips.
– Keep your neck neutral and shoulders relaxed on the mat as you move.
Lying Leg Lift Beginner Introduction
The lying leg lift is a floor-based core move where both legs rise and lower together while the midsection stays braced against movement. It centers on the hip flexors to raise the legs, while the abs, side abs, and deep core muscles anchor the front of the ribs and the pelvis so the low back doesn’t arch away from the ground. This creates a controlled leg-raising pattern that challenges the torso to stay steady while the hips move. Instead of a big swinging motion, the action is smooth at the hips with the rest of the trunk staying calm and steady.
Range of motion stays comfortable and controlled: the legs travel upward only to the point where the lower spine can still rest evenly on the floor, and they return toward the ground with the same deliberate tempo. Throughout, the emphasis is on resisting extension through the lumbar area rather than chasing height with the feet. For extra support, a gentle bend in the knees or tucking the hands beneath the hips can lessen leverage on the core while preserving the goal of training a strong, stable midsection.