Hips and adductors
Lying Leg Raise
The Lying Leg Raise is a strength exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 34%, lower abs 32% and upper abs 17%.
Also known as: supine leg raise
How to do it
- Lie flat on a mat and slide your hands under your lower back or hips for support.
- Hold your legs straight and together with the lower back pressed down.
- Lift the legs until they are vertical, keeping the knees straight.
- Lift the hips a little off the mat at the top by curling the pelvis.
- Lower the legs slowly until the heels are just above the floor.
Tips
- Move slowly in both directions: the lowering does as much work as the lift.
- Keep your head down and relaxed on the mat.
Common mistakes
- Letting the lower back peel off the mat near the bottom.
- Lifting the head and pulling on the neck.
- Rocking the legs with momentum.
Muscles worked by the Lying Leg Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Lying Leg Raise alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lying Leg Raise work?
Mainly the hip flexors and lower abs. The upper abs and obliques assist.
Is the Lying Leg Raise good for beginners?
Yes. The Lying Leg Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lying Leg Raise?
For example the Ab Coaster, Captain's Chair Leg Raise and Captain's Chair Knee Raise. They train mostly the same muscles, some with different equipment.
How do you make the Lying Leg Raise harder?
Add weight or reps, or move on to the Captain's Chair Leg Raise and Stability Ball Pike.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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