Lying Leg Raise and Hold

Description

How to Do Lying Leg Raise and Hold

1. 1
   Setup

   Lie supine on the floor with your back flat, arms extended alongside your body with palms down for stability.

2. 2
   Setup

   Keep your legs straight and together, with your feet lightly touching. Ensure your lower back is pressed into the floor, engaging your core.

3. 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. 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. 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.