Lying Leg Raise And Hold
Lying Leg Raise And Hold Exercise Description
The Lying Leg Raise and Hold is a supine straight‑leg hip‑flexion exercise with an isometric pause to challenge lumbopelvic control. Primary movers are the hip flexors (iliopsoas, rectus femoris, sartorius, tensor fasciae latae), while the rectus abdominis and obliques brace the trunk to prevent lumbar extension. The quadriceps help maintain knee extension throughout the movement. The goal is to lift both legs together and hold at a controllable height without the low back arching or the pelvis tipping. Emphasizing a light posterior pelvic tilt (“ribs down, beltline gently toward the floor”) builds anterior core stiffness that supports smooth, controlled hip flexion. Performed correctly, it reinforces precise coordination between the hips and trunk and reduces reliance on momentum.
- 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, Vastus Lateralis, Vastus Medialis
- 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: Female
How To Do The Lying Leg Raise And Hold Exercise
‘- Lie on your back with legs together and straight, arms by your sides, palms down.
– Set your position: lightly brace your abdomen and gently posteriorly tilt the pelvis so the low back stays in contact with the floor; keep ribs down and neck neutral.
– Squeeze the legs together; keep knees straight (not locked) and toes pointing up.
– Raise both legs together, stopping at the highest point where your pelvis stays still and your low back doesn’t arch.
– Hold that position; maintain even breathing, steady bracing, and quiet hips.
– Lower the legs slowly with control, keeping the same trunk position.
– If your low back lifts or ribs flare, reduce the height to maintain alignment.
Lying Leg Raise And Hold Tips
‘- Before lifting, lightly brace your abdomen and gently posteriorly tilt your pelvis so your low back stays in contact with the floor.
– Keep your ribs down and neck neutral to maintain a stable trunk position.
– Squeeze your legs together and keep your knees straight (but not locked) with toes pointing up.
– Lift both legs together and stop at the highest point where your pelvis stays still and your low back does not arch.
– Use a light “beltline gently toward the floor” cue to help maintain anterior core stiffness as you raise and hold your legs.
– Hold the top position with steady bracing, quiet hips, and even breathing.
– Lower your legs slowly with control, keeping the same trunk and pelvic position throughout.
– If your low back lifts or your ribs flare, reduce the leg height to maintain proper alignment.
Lying Leg Raise And Hold Beginner Introduction
The Lying Leg Raise and Hold is a floor-based core exercise performed on your back with both legs stretched out. As the legs lift together and pause in the air, the front of the hips and thighs work hard, while the abs and side abs support the middle of the body. The movement centers on straight legs and a steady trunk, so the effort is shared between the hip flexors, quads, and the muscles around the waist.
This drill emphasizes stability through the hips and lower back area. The aim is a smooth, controlled lift and hold, rather than swinging the legs or relying on speed. A gentle tuck of the hips and a firm midsection help the lower back stay calm against the ground while the legs move. The result is a strong connection between the legs and torso, practicing precise control, steady breathing, and tension that feels evenly spread through the core instead of straining the spine.