Lying Single-Leg Raise
Strengthen your core with Lying Single-Leg Raises! A simple yet effective exercise for building abdominal strength and stability.
The Lying Single-Leg Raise mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Single-Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Lying Single-Leg Raise Variations and Alternatives
How to do the Lying Single-Leg Raise
Start by lying flat on your back on a mat or comfortable surface. Arms should be laid flat on the ground by your sides or can be placed underneath your lower back for added support.
Engage your core by pulling your belly button towards your spine and press your lower back into the ground.
Keep one leg extended on the ground and slowly raise the other leg up to a 90-degree angle or as far as you can without bending the knee and while keeping your lower back pressed to the ground.
Pause briefly at the top of the movement.
Slowly lower the raised leg back down, stopping just before it touches the floor to maintain tension in your abdominal muscles.
Perform the desired number of repetitions for one leg and then switch to the other leg.
Continue to alternate legs for the desired number of sets.
Keep the movements controlled, and make sure to breathe normally – exhale as you raise your leg and inhale as you lower it. It's crucial to avoid any arching in the lower back to protect it and ensure that the focus is on engaging the core muscles.
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Lying Single-Leg Raise FAQs
What muscles does the Lying Single-Leg Raise work?
The Lying Single-Leg Raise mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Lying Single-Leg Raise?
None. The Lying Single-Leg Raise is a bodyweight exercise, so you can do it anywhere.
What are some Lying Single-Leg Raise variations and alternatives?
Similar exercises include the Alternating Leg Pull, Alternating Foot V Raises, Alternating 45-Degree Bent-Leg Extension and Alternating Single-Leg Raise.
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