Lying Leg Raise and Hold

Instructions

1
Lie flat on your back on a stable surface with your body fully extended, legs straight, arms at sides with palms down for support, and head in neutral position
2
Engage your core and press your lower back toward the floor to stabilize your spine, keeping your non-working leg extended on the ground
3
Slowly lower the working leg toward the ground in a controlled manner, allowing the hip flexors to lengthen while maintaining a slight bend in the knee to prevent hyperextension
4
Raise the working leg back to the starting position by contracting the quadriceps and hip flexors, driving the leg upward until it returns to full extension parallel to the other leg
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Lying Leg Raise and Hold is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Waist stability and proprioception during heavy loads.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • 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.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Lying Leg Raise and Hold
  • Cable Lying Leg Raise and Hold
  • Banded Lying Leg Raise and Hold

Beginner Tips

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

Frequently Asked Questions