Lying Leg Raise

Instructions

1
Lie flat on your back on the floor or mat with legs extended, arms at sides with palms down for stability, head neutral on the floor
2
Engage core muscles and press lower back slightly into floor to maintain neutral spine alignment throughout the movement
3
Slowly lower one leg toward the floor by extending at the hip while keeping the knee slightly bent, maintaining core engagement to prevent lower back strain
4
Raise the leg back up by extending the hip and contracting the quadriceps, returning to the starting position with leg extended and aligned with torso
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESRectus Femoris, Vastus Medialis, Vastus Lateralis, Hip Flexors
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Quadriceps 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

  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Lying Leg Raise
  • Cable Lying Leg Raise
  • Banded Lying Leg Raise

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