Lying Single Elevated Bent-Knee Leg Extension
The Lying Single Elevated Bent-Knee Leg Extension mainly works the core, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Single Elevated Bent-Knee Leg Extension Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Adductors; Deep Core (transverse abdominis)
How to do the Lying Single Elevated Bent-Knee Leg Extension
Setup
Start by reclining on the floor or a yoga mat.
Prop your upper body up slightly by resting on your forearms, keeping your chest open.
Engage your core by drawing your belly button toward your spine.
Lift both legs off the mat into a starting 'tabletop' position with knees bent.
Movement
Extend one leg outward, straightening the knee until the leg is parallel to the ground but not touching it.
Simultaneously, keep the other knee bent and pulled toward your chest.
In a smooth, controlled motion, alternate leg positions by pulling the extended leg back while extending the previously bent leg.
Continue this pedaling motion while maintaining a steady core contraction to ensure your lower back stays protected and stable against the mat.
Tips
Keep movements slow and controlled to maximize abdominal engagement.
Avoid straining your neck; keep your gaze forward.
Lying Single Elevated Bent-Knee Leg Extension FAQs
What muscles does the Lying Single Elevated Bent-Knee Leg Extension work?
The Lying Single Elevated Bent-Knee Leg Extension mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis.
What equipment do you need for the Lying Single Elevated Bent-Knee Leg Extension?
None. The Lying Single Elevated Bent-Knee Leg Extension is a bodyweight exercise, so you can do it anywhere.
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