Lying Leg Raise

Instructions

1
Lie flat on your back in a neutral position with your body fully supported on the floor, arms at your sides for stability
2
Keep your lower back pressed against the floor throughout the movement to maintain core engagement and proper alignment
3
Slowly lower one leg toward the floor in a controlled manner while keeping the knee slightly bent, allowing the hip flexor to lengthen
4
Press through the hip flexor and lift the leg back up to the starting position, maintaining knee bend and avoiding hyperextension
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESIliopsoas, Rectus Abdominis, Tensor Fasciae Latae
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Rectus Femoris growth, the Lying Leg 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

  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

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

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Iliopsoas, Rectus Abdominis, Tensor Fasciae Latae to maintain control of the Body weight.

Beginner Tips

If you are new to the Lying Leg Raise, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions