Lying Supine Straight Knee Raise
Lying Supine Straight Knee Raise Exercise Description
The Lying Supine Straight Knee Raise is an open‑chain hip flexion exercise performed on your back using only body weight. It primarily targets the hip flexors (iliopsoas and rectus femoris) while the quadriceps hold the knee in full extension. The abdominal wall and deep trunk stabilizers maintain a neutral spine and level pelvis to prevent excessive lumbar extension. This drill builds precise control of the hip through a safe, mid‑range arc, emphasizing smooth lifting and lowering without momentum. Keeping the movement at the hip—rather than the low back—improves coordination between the anterior core and the hip flexors for cleaner mechanics in activities that require controlled leg lifting.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: Internal Obliques, Multifidus, Transversus Abdominis, Vastus Lateralis, Vastus Medialis
- 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
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Supine Straight Knee Raise Exercise
‘- Lie on your back. Bend the non‑working knee with foot flat for pelvic stability; keep the working leg straight, toes up (dorsiflexed).
– Set ribs down and lightly brace your abdominal wall to maintain a neutral spine; keep pelvis level.
– Place arms by your sides, palms down, to assist stability without pressing the torso off the floor.
– Straighten the working knee fully by contracting the quadriceps; keep the leg in line with the hip.
– Initiate by flexing at the hip to raise the straight leg until thighs are level or about 30–45°, stopping before the pelvis tilts or the low back lifts.
– Pause briefly; keep the knee straight, toes up, and hips square.
– Lower the leg under control to just above the floor without resting; maintain neutral spine throughout.
– Common faults to avoid: arching the lower back, rocking the pelvis, bending the knee, turning the leg outward, or using momentum.
Lying Supine Straight Knee Raise Tips
‘- Bend the non‑working knee with the foot flat to help stabilize the pelvis.
– Keep the working leg straight with the toes pulled up (dorsiflexed) throughout the movement.
– Set your ribs down and lightly brace your abdominal wall to maintain a neutral spine.
– Keep your pelvis level and hips square; avoid rocking or tilting as the leg lifts.
– Place your arms by your sides, palms down, to assist stability without pushing your torso off the floor.
– Fully straighten the working knee by contracting the quadriceps before and during the lift.
– Lift the leg by flexing at the hip until the thighs are level or about 30–45°, stopping before the low back lifts.
– Pause briefly at the top while keeping the knee straight, toes up, and leg in line with the hip.
– Lower the leg slowly and under control to just above the floor without letting it rest.
– Avoid arching your lower back, bending the knee, turning the leg outward, or using momentum at any point.
Lying Supine Straight Knee Raise Beginner Introduction
The Lying Supine Straight Knee Raise is a controlled leg‑lift exercise done on the floor with body weight only. The movement centers on bending at the hip while one leg remains long, so the front of the hip does the work as the front of the thigh locks the knee straight. At the same time, the abs and core support the lower back and hips so the spine stays steady instead of arching or rocking.
This drill highlights smooth, deliberate motion rather than swinging the leg. The arc of the lift stays in a comfortable middle range, so the challenge comes from precision and tension, not height. Because the trunk remains quiet while the leg moves, the exercise encourages better timing between the core and the hip flexors. That coordination carries over to everyday actions and sports skills that involve lifting a straight leg—such as getting into bed, stepping into a car, or controlled kicks—where clear separation between hip movement and low‑back motion matters.