Lying Leg Raise
Lying Leg Raise Exercise Description
The Lying Leg Raise trains the anterior core to resist lumbar extension while your hips flex. The primary movers are the hip flexors (iliopsoas, rectus femoris), with the rectus abdominis and obliques bracing to keep the ribcage and pelvis aligned. When performed with a controlled posterior pelvic tilt near the top, the rectus abdominis contributes more through a slight “reverse crunch” action. This exercise builds lumbopelvic control that carries over to many movements requiring a stable trunk and coordinated hip motion. It can be adjusted by bending the knees or reducing range so the lower back stays supported and the movement remains smooth and deliberate.
- 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
- 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: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Leg Raise Exercise
‘- Lie supine with legs together, arms by your sides, palms down.
– Set your ribs “down,” lightly brace your abdomen, and keep your lower back gently in contact with the floor.
– Keep your neck long and shoulders relaxed; gaze straight up.
– Start with straight legs or a slight knee bend to manage leverage.
– Dorsiflex feet softly (toes toward shins) to encourage a rigid lower limb.
– Exhale and raise both legs together, lifting from the hips while keeping the pelvis steady.
– Stop when thighs approach vertical or just before your low back tries to arch.
– Optional: add a small posterior pelvic tilt at the top (sacrum lifts slightly) without using momentum.
– Inhale and lower the legs slowly, maintaining abdominal brace and floor contact with the low back.
– Halt the descent at the point just before your lumbar spine would lift off the floor.
– Keep movements smooth—no swinging, bouncing, or jerking.
– If your back begins to arch, reduce the range or bend the knees and continue with strict control.
Lying Leg Raise Tips
‘- Lie flat on your back with legs together and arms by your sides, palms down, before starting.
– Set your ribs “down,” lightly brace your abdomen, and keep your lower back gently in contact with the floor.
– Keep your neck long, shoulders relaxed, and gaze straight up so the upper body stays calm.
– Start with straight legs or a slight knee bend to manage leverage and make the position controllable.
– Dorsiflex your feet softly (toes toward shins) to keep your lower limbs rigid as you move.
– Exhale and raise both legs together from the hips while keeping your pelvis steady.
– Stop lifting when your thighs approach vertical or just before your low back tries to arch.
– Optionally add a small posterior pelvic tilt at the top, letting the sacrum lift slightly without using momentum.
– Inhale and lower the legs slowly, keeping your abdominal brace and low back in contact with the floor.
– Halt the descent just before your lumbar spine would lift off the floor.
– Keep each rep smooth—no swinging, bouncing, or jerking.
– If your back begins to arch, reduce the range of motion or bend your knees and continue with strict control.
Lying Leg Raise Beginner Introduction
The Lying Leg Raise is a floor-based core exercise performed on the back that links strong hip movement with a steady midsection. As the legs lift from the hips, the front of the hips does most of the lifting work, while the abs and side abs tighten to limit unwanted motion through the lower spine. This combination trains the body to move the legs without the low back taking over, which is a key skill for many athletic and everyday actions that rely on a solid trunk and smooth hip mechanics.
The movement often stays within a range where the lower back remains gently supported by the ground, encouraging slow, deliberate reps rather than swinging. Bending the knees or shortening the distance the legs travel offers a way to manage difficulty while preserving control. Some variations add a small upward curl of the hips near the top position so the abs contribute more actively. Overall, this exercise highlights precise control of the area where the spine and pelvis meet, reinforcing coordinated core and hip function.