Lying leg hip raise

Instructions

1
Sit on a flat bench with your back against the backrest, feet flat on the floor, knees bent at approximately 90 degrees. Position yourself with legs hanging off the edge of the bench.
2
Secure your upper body against the backrest. Place hands on the bench beside your hips for stability. Ensure your lower back is supported and your core is engaged.
3
Lower your leg by allowing the knee joint to flex, bringing your foot downward in a controlled manner. Maintain a slight pause at the bottom position without fully relaxing the muscle tension.
4
Extend your leg by straightening the knee joint, lifting your foot upward until your leg is nearly fully extended or reaches a comfortable straight position. Squeeze the quadriceps at the top of the movement before lowering again.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESRectus Femoris, Vastus Medialis, Vastus Lateralis, Hip Flexors
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Lying leg hip raise stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Waist stability and proprioception during heavy loads.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

  • Dumbbell Lying leg hip raise
  • Cable Lying leg hip raise
  • Banded Lying leg hip raise

Frequently Asked Questions