Lying Single Leg Raise
Lying Single Leg Raise Exercise Description
The Lying Single Leg Raise is a supine hip‑flexion exercise that trains the anterior core to stabilize the pelvis while one hip moves. Primary movers are the hip flexors—iliopsoas and rectus femoris—with assistance from sartorius and tensor fasciae latae. The abdominal wall (rectus abdominis and obliques) works isometrically to prevent lumbar extension and unwanted pelvic motion, making this an anti‑extension core drill as well as a controlled hip‑flexion movement. Because only one leg lifts, it challenges lumbopelvic control and helps highlight side‑to‑side differences in stability and range. It’s a simple, equipment‑free option for building precise movement quality around the hips and “waist” region while reinforcing a neutral spine under low load.
- 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: Unilateral
- 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: Female
How To Do The Lying Single Leg Raise Exercise
‘- Lie on your back on a firm surface; legs straight, arms at your sides, palms down.
– Align ribs over pelvis; lightly brace your abdominal wall and maintain a neutral neck and spine.
– Keep both hips level; press the back of your pelvis gently into the floor without excessive arching.
– Keep the non‑working leg long on the floor, toes pointing up.
– Exhale and raise the working leg straight up from the hip (knee extended), stopping before your pelvis tilts or your low back position changes.
– Pause briefly at the top; keep the thigh in line with the hip, not drifting inward or outward.
– Inhale and lower the leg slowly with control, maintaining the same trunk and pelvic position.
– Switch sides with the same setup.
– If control is difficult, reduce the range or slightly bend the working knee to shorten the lever.
Lying Single Leg Raise Tips
‘- Lie on your back on a firm surface with legs straight, arms at your sides, palms down.
– Before moving, align your ribs over your pelvis and lightly brace your abdominal wall to keep a neutral neck and spine.
– Keep both hips level and gently press the back of your pelvis into the floor to avoid excessive arching.
– Keep the non‑working leg long on the floor with toes pointing straight up.
– Exhale as you raise the working leg straight up from the hip with the knee extended.
– Stop the leg raise before your pelvis tilts or your low‑back position changes.
– Pause briefly at the top and keep your thigh in line with your hip, not drifting inward or outward.
– Inhale as you lower the leg slowly and with control, maintaining the same trunk and pelvic position.
– Use the same setup and alignment when you switch sides.
– If control is difficult, reduce your range of motion or slightly bend the working knee to shorten the lever.
Lying Single Leg Raise Beginner Introduction
The Lying Single Leg Raise is a floor-based core and hip exercise performed on the back, with one leg moving while the rest of the body stays steady. The main effort comes from the front of the hips and the front of the thigh on the lifting side, while the abs and side abs hold the ribs, pelvis, and lower back in a stable position. This creates a combination of active hip work and strong core bracing, with an emphasis on stopping the lower back from arching or the pelvis from rocking as the leg travels.
Because the movement happens on only one side at a time, it places special demand on control around the hips and “waist” area. Any differences between left and right in smoothness, range, or steadiness tend to stand out clearly. The exercise uses only body weight and a flat surface, making it a straightforward option for practicing careful, deliberate motion and reinforcing a natural spine position under relatively light load.