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

IntermediateHips Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Lying Leg Raise and Hold

Isolation

Band Lying Straight Leg Raise

Hips · Iliopsoas · Band

Intermediate

Isolation

Side Lying Leg Raise

Hips · Body weight

Beginner

Compound

Lying Leg Raise (Modified)

Hips · Iliopsoas · Body weight

Intermediate

Compound

Hanging Straight Leg Raise

Hips · Iliopsoas · Body weight

Intermediate

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.

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How to do Lying Leg Raise and Hold

01
Setup
Lie supine on the floor with your back flat, arms extended alongside your body with palms down for stability.
02
Setup
Keep your legs straight and together, with your feet lightly touching. Ensure your lower back is pressed into the floor, engaging your core.
03
Exhale and slowly lift both legs simultaneously, keeping them straight, until your heels are approximately 6-12 inches (15-30 cm) off the ground.
04
Hold this elevated position for the prescribed duration, maintaining a tight core and preventing your lower back from arching off the floor. Breathe steadily.
05
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.

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Questions

What muscles does Lying Leg Raise and Hold work?

Lying Leg Raise and Hold primarily targets Iliopsoas. Secondary muscles include Quadriceps, Rectus Abdominis.

Is Lying Leg Raise and Hold good for beginners?

Lying Leg Raise and Hold is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lying Leg Raise and Hold?

You need Body weight to perform Lying Leg Raise and Hold. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lying Leg Raise and Hold?

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.

What are common mistakes when doing Lying Leg Raise and Hold?

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.