Lying Straight Leg Raise

Lying Straight Leg Raise Exercise Description

The lying straight leg raise trains bilateral hip flexion while keeping the trunk stable against the floor. Primary movers are the iliopsoas and rectus femoris; the quadriceps maintain knee extension, and the abdominal wall (rectus abdominis, obliques, transverse abdominis) works isometrically to control pelvic tilt. The goal is to lift and lower the legs without allowing lumbar extension or rib flare, emphasizing lumbopelvic control. Range of motion is individual and should be limited to the point where the pelvis stays level and the low back does not arch. This bodyweight drill reinforces precise hip mechanics and core bracing in a supine position.

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, 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 Straight Leg Raise Exercise

‘- Lie supine with legs straight and together, arms by your sides, palms down.
– Set your head and neck neutral; keep your rib cage “down.”
– Brace the abdominal wall and lightly posteriorly tilt the pelvis to prevent lumbar arching.
– Keep knees extended (not locked) and squeeze thighs together.
– Dorsiflex ankles lightly to keep legs organized (optional).
– Inhale to prepare; exhale as you raise both legs together by flexing at the hips.
– Lift only as high as you can without the pelvis rolling or ribs flaring.
– Pause briefly with control, maintaining steady abdominal tension.
– Lower the legs slowly, stopping before your low back begins to lift from the floor.
– Keep movement smooth—no bouncing, swinging, or using momentum.
– Common faults to avoid: knee bend, lumbar extension, pelvic tipping, and head/shoulder lifting.
– If you cannot maintain lumbopelvic control, reduce the range of motion until you can.

Lying Straight Leg Raise Tips

‘- Keep your rib cage “down” and head/neck neutral before you start moving.
– Lightly posteriorly tilt your pelvis and brace your abdominal wall to prevent your low back from arching.
– Keep your legs straight and squeezed together with knees extended (not locked) throughout the movement.
– Maintain light ankle dorsiflexion to help keep your legs organized as they move.
– Inhale to prepare, then exhale as you raise both legs by flexing at the hips.
– Lift your legs only as high as you can without your pelvis rolling or your ribs flaring.
– Pause briefly at the top while sustaining steady abdominal tension.
– Lower your legs slowly and stop before your low back begins to lift from the floor.
– Make each rep smooth and controlled—avoid bouncing, swinging, or using momentum.
– If you lose lumbopelvic control (knee bend, lumbar extension, pelvic tipping, or head/shoulder lifting), reduce your range of motion.

Lying Straight Leg Raise Beginner Introduction

The lying straight leg raise is a simple bodyweight floor exercise that links hip movement with steady midsection support. Performed on the back with both legs long and together, the motion centers on lifting and lowering the legs from the hips while the upper body rests on the ground. The front of the hips drives the motion, the thighs help the knees stay straight, and the abs contribute by helping the pelvis and lower back feel grounded.

This movement places strong emphasis on control rather than height. Each person works within a leg-lift range that still allows the low back to stay gently pressed toward the floor and the pelvis to stay level, without the ribs jutting upward. Breathing in a calm, deliberate rhythm helps maintain tension through the core as the legs travel up and down. Because of this combination of hip action and torso stability in a face-up position, the exercise often serves as a foundation for building more precise leg mechanics and steady core engagement in other movements.