Weighted Lying Supine Straight Knee Raise
Weighted Lying Supine Straight Knee Raise Exercise Description
The weighted lying supine straight knee raise trains hip flexion with the knee extended, emphasizing the iliopsoas and rectus femoris, with assistance from the sartorius and tensor fasciae latae. Your anterior core (rectus abdominis and obliques) works isometrically to stabilize the pelvis and maintain a neutral lumbar spine. Performed correctly, it builds focused hip-flexor strength while reinforcing lumbopelvic control and smooth, controlled leg movement. Keep the range of motion within the point where your pelvis stays still and your low back does not arch off the floor or bench. External load can be secured at the ankle or lightly held between the feet; prioritize stable attachment and precise control over the entire path. Use deliberate motion, avoid momentum, and keep the kneecap facing the ceiling to discourage compensations such as hip rotation or hiking.
- 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: Weighted
- 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 Weighted Lying Supine Straight Knee Raise Exercise
‘- Lie supine on a floor or flat bench. Brace your midsection and set a neutral spine (ribs down, pelvis level).
– Secure external load to the working leg (e.g., ankle weight) or between the feet. Place arms by your sides for light support.
– Option: Bend the nonworking leg with the foot flat to help stabilize the pelvis.
– Dorsiflex the working foot, fully extend the knee (do not hyperextend), and align the kneecap straight up.
– Inhale to prepare; exhale as you lift the straight leg by flexing at the hip. Keep the pelvis quiet and the low back from arching.
– Raise only to the height you can maintain lumbopelvic stability—often until the thigh approaches vertical.
– Pause briefly with control; then inhale as you lower the leg slowly, stopping just before the heel touches down.
– Throughout, keep tension in the abdominal wall, avoid hip rotation or hiking, and move smoothly without swinging or bouncing.
Weighted Lying Supine Straight Knee Raise Tips
‘- Brace your midsection with ribs down and pelvis level before starting each rep.
– Keep your low back neutral and avoid letting it arch off the floor or bench as you lift.
– Secure the external load firmly at the ankle or between the feet so it stays stable during the movement.
– Dorsiflex the working foot and fully extend the knee without hyperextending before you begin lifting.
– Keep the kneecap of the working leg facing straight up to reduce hip rotation or hiking.
– Optionally bend the nonworking leg with the foot flat on the surface to help stabilize your pelvis.
– Exhale as you lift the straight leg by flexing at the hip; inhale as you lower it with control.
– Raise the leg only as high as you can while keeping the pelvis still and the thigh often approaching vertical.
– Pause briefly at the top, then lower the leg slowly, stopping just before the heel touches down.
– Move smoothly without swinging or bouncing, maintaining steady tension in the abdominal wall throughout.
Weighted Lying Supine Straight Knee Raise Beginner Introduction
The weighted lying supine straight knee raise is a back-lying leg raise that adds resistance to train the front of the hips while the working leg stays straight. Weight is typically attached near the ankle or held between the feet, so the front of the hips and front of the thigh handle most of the lifting work. The abs and side abs stay engaged without moving much, acting like a stabilizing belt for the pelvis and lower back.
This exercise centers on smooth, precise leg motion with a steady midsection rather than swinging or using speed. The leg travels upward only as far as the pelvis and lower back can remain calm and secure against the floor or bench, which highlights control over sheer height. Some variations use a bent nonworking leg with the foot on the surface for extra stability. Overall, it targets hip-flexor strength while reinforcing coordination between hips, pelvis, and lower spine, making it a focused choice for those interested in controlled, weighted leg-raise work.