Lying Leg raise

Instructions

1
Lie prone (face down) on the floor with arms by your sides, palms down or crossed on chest. Keep legs straight and engage your core to maintain neutral spine alignment throughout the exercise.
2
Position one leg flat on the floor as your base of support. Ensure your pelvis remains level and your lower back is in a neutral position with slight engagement to protect the spine.
3
Lower the raised leg back down toward the floor in a controlled manner, resisting gravity throughout the descent. Maintain core tension and avoid hyperextending the lower back.
4
Lift one leg up toward the ceiling by contracting the glutes and hip extensors. Raise the leg to approximately 12-18 inches off the ground, squeeze at the top briefly, then return to the starting position with control.
PRIMARY MUSCLESGluteus Maximus
SECONDARY MUSCLESHamstrings, Erector Spinae, Adductors, Quadriceps
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Focusing on the Lying Leg raise allows you to target the Gluteus Maximus with precision. As a foundational Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Significantly enhances the structural integrity and power of the Gluteus Maximus.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Gluteus Maximus and associated synergists.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Failing to achieve a full range of motion, which drastically limits Gluteus Maximus engagement.

Pro Tips

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

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