Lying Leg Raise and Hold
Strengthen your hip flexors and core with the Lying Leg Raise and Hold. Lift straight legs from the floor, hold them elevated, and control the descent for
Description
This exercise involves lying flat on your back, lifting your legs off the ground and holding them in an elevated position for a period of time.
How to Do Lying Leg Raise and Hold
- 1Setup
Lie supine on the floor with your back flat, arms extended alongside your body with palms down for stability.
- 2Setup
Keep your legs straight and together, with your feet lightly touching. Ensure your lower back is pressed into the floor, engaging your core.
- 3
Exhale and slowly lift both legs simultaneously, keeping them straight, until your heels are approximately 6-12 inches (15-30 cm) off the ground.
- 4
Hold this elevated position for the prescribed duration, maintaining a tight core and preventing your lower back from arching off the floor. Breathe steadily.
- 5
Inhale and slowly lower your legs back to the starting position with control, avoiding any sudden dropping or arching of the lower back.
Tips
- Maintain constant tension in your core by pressing your lower back into the floor throughout the entire movement to protect your spine.
- Control both the ascent and descent of your legs; avoid using momentum to lift them or letting them drop quickly.
- Focus on initiating the movement from your hip flexors rather than relying on your quadriceps, ensuring the target muscles are fully engaged.
- Keep your neck relaxed and gaze straight up to prevent unnecessary strain on your cervical spine during the hold.
Common Mistakes
- ×Arching the lower back during the lift or hold can strain the spine; actively press your lumbar spine into the floor and engage your deep core muscles to maintain neutrality.
- ×Using momentum to swing the legs up rather than controlled hip flexion reduces muscle activation; perform the lift slowly and deliberately, focusing on a smooth, controlled motion.
- ×Allowing the legs to drop quickly at the end of the rep negates the eccentric benefits; slowly lower your legs back to the starting position, resisting gravity throughout the descent.
Variations
Band Lying Straight Leg Raise
Strengthen your hip flexors and core with the Band Lying Straight Leg Raise. This exercise targets the iliopsoas for improved hip mobility and stability.
Side Lying Leg Raise
Strengthen your hip abductors and obliques with the side lying leg raise. This bodyweight exercise targets outer thigh muscles, improving hip stability
Lying Leg Raise (Modified)
Strengthen your lower abs and hip flexors with the modified lying leg raise. Lie on your back, bend your knees, and lift them towards your chest, then
Hanging Straight Leg Raise
Strengthen your hip flexors and core with hanging straight leg raises. This challenging exercise builds lower abdominal strength and hip mobility.
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Alternate Leg Raise
Strengthen your core and hip flexors with the Alternate Leg Raise. This bodyweight exercise targets the iliopsoas and rectus abdominis for improved
Back Forward Leg Swings
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Vertical Leg Raise (on parallel bars)
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