Lying straight leg raise
Lying hip straight leg raise is a highly effective exercise targeting the lower abdominal muscles and hip flexors. This exercise strengthens the iliopsoas, rectus abdominis, and the sartorius muscles, enhancing core stability and improving hip flexor flexibility. Benefits include improved lower body strength, reduced risk of injury, and enhanced athletic performance. It's particularly advantageous for athletes, promoting better running mechanics, agility, and overall lower body endurance. Incorporate this into a routine to boost core power and hip mobility.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
13
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Lie on your back on a bench or mat, ensuring your body is in a comfortable and stable position.
- 2Place your hands under your buttocks to support your pelvis, and press your lower back firmly against the bench or mat.
- 3Lift your feet a little off the bench or mat, keeping them together and your legs straight.
- 4Exhale as you slowly raise your legs, keeping them straight, until they are vertical or as high as you can comfortably manage.
- 5Inhale as you gradually lower your legs back to the starting position, maintaining control.
- 6Repeat the exercise for the desired number of repetitions.
Tips & Tricks
Maintain Control and Stability: Ensure you raise and lower your legs in a slow, controlled motion. Avoid swinging or using momentum, which reduces the effectiveness of the exercise.
Engage Your Core: Focus on contracting your abdominal muscles throughout the movement. This will help protect your lower back and increase the intensity of the workout.
Keep Your Lower Back Pressed Against the Floor: To avoid straining your lower back, make sure it remains in contact with the floor throughout the exercise. If you find your lower back arching, reduce the range of motion or bend your knees slightly.
Breathe Properly: Exhale as you lift your legs and inhale as you lower them. Proper breathing helps to maintain rhythm and ensures that your muscles get the oxygen they need.
Incorporate Variations: To add variety and challenge your muscles differently, try variations such as holding a dumbbell between your feet, or performing the exercise on an incline bench.
Implement Progressive Overload: Gradually increase the difficulty of the exercise by adding ankle weights or performing more repetitions as you build strength. This will help avoid plateaus and continue making progress.
Mind Your Neck: Keep your head and neck relaxed, ideally resting your head on the floor or mat. Avoid straining your neck by lifting it during the exercise.
Consistency is Key: Make the lying straight leg raise a regular part of your workout routine to see the best results. Consistency is crucial for building core strength and improving muscle tone.
Mind the Hip Flexors: If you feel excessive strain in your hip flexors, consider adjusting your form or consulting a fitness professional. Sometimes, tight hip flexors can take over the movement, reducing the effectiveness on your abs.
Rest and Recovery: Allow adequate time for your muscles to recover between workouts. Overtraining can lead to injury and hinder your progress. Aim for at least 24-48 hours of rest between training sessions that target the same muscle group.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
