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
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
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Variations of Lying Leg Raise (Modified)
Description
A modified version of lying leg raise, an exercise focusing on lower abs and hip flexors. Start by lying flat on your back, bend your knees and lift them towards your chest, then slowly lower them back down.
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How to do Lying Leg Raise (Modified)
- 01Setup
Lie flat on your back on a mat, extending your arms by your sides with palms down for support. Ensure your lower back is pressed firmly into the floor.
- 02Setup
Bend your knees to approximately a 90-degree angle, keeping your feet flat on the floor or slightly elevated just above it. This is your starting position.
- 03
Exhale as you engage your core and slowly lift your bent knees towards your chest, allowing your hips to lift slightly off the floor as your knees come closer to your torso.
- 04
Inhale as you slowly and with control lower your bent legs back to the starting position, maintaining constant tension and ensuring your lower back remains pressed into the floor.
Tips
- Maintain consistent lower back contact with the floor throughout the entire movement to prevent arching and protect your spine, ensuring the focus remains on your abdominal muscles.
- Control the eccentric phase by slowly lowering your legs against gravity; this controlled descent maximizes muscle engagement and prevents reliance on momentum.
- Focus on initiating the movement from your hip flexors and lower abdominals, thinking about bringing your knees towards your chest rather than just swinging your legs.
- Coordinate your breath by exhaling deeply as you lift your legs to enhance core engagement, and inhaling slowly as you return to the starting position.
Common mistakes
- Arching the lower back during the lowering phase can strain the spine; fix this by actively pressing your lower back into the floor throughout the entire movement, reducing the range of motion if necessary.
- Using momentum to swing the legs up reduces the effectiveness of the exercise; fix this by performing the movement slowly and deliberately, focusing on controlled hip flexion and abdominal contraction.
- Failing to fully engage the core diminishes the abdominal benefits; fix this by drawing your belly button towards your spine and maintaining that braced feeling throughout the entire exercise.
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What muscles does Lying Leg Raise (Modified) work?
Lying Leg Raise (Modified) primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Quadriceps, Sartorius.
Is Lying Leg Raise (Modified) good for beginners?
Lying Leg Raise (Modified) 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 (Modified)?
You need Body weight to perform Lying Leg Raise (Modified). 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 (Modified)?
Maintain consistent lower back contact with the floor throughout the entire movement to prevent arching and protect your spine, ensuring the focus remains on your abdominal muscles. Control the eccentric phase by slowly lowering your legs against gravity; this controlled descent maximizes muscle engagement and prevents reliance on momentum. Focus on initiating the movement from your hip flexors and lower abdominals, thinking about bringing your knees towards your chest rather than just swinging your legs. Coordinate your breath by exhaling deeply as you lift your legs to enhance core engagement, and inhaling slowly as you return to the starting position.
What are common mistakes when doing Lying Leg Raise (Modified)?
Arching the lower back during the lowering phase can strain the spine; fix this by actively pressing your lower back into the floor throughout the entire movement, reducing the range of motion if necessary. Using momentum to swing the legs up reduces the effectiveness of the exercise; fix this by performing the movement slowly and deliberately, focusing on controlled hip flexion and abdominal contraction. Failing to fully engage the core diminishes the abdominal benefits; fix this by drawing your belly button towards your spine and maintaining that braced feeling throughout the entire exercise.
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Free · iPhone only · Available on the App Store