Leg Raise (bent knee)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips, Thighs
- Typ
- Stretching
The bent-knee leg raise is a bodyweight stretching exercise that targets the hips and thighs through a controlled range of motion. By keeping the knee bent, you reduce lever arm stress and allow a deeper, more comfortable stretch through the hip flexors and upper thigh. It is an excellent choice for improving hip mobility, relieving tightness, and warming up the lower body before more demanding activity.
Leg Raise (bent knee): So führst du sie aus
- 1Lie flat on your back on a mat with your legs extended and arms resting at your sides, palms facing down.
- 2Bend one knee and plant that foot flat on the floor for stability, keeping the other leg straight.
- 3Bend the working leg to roughly 90 degrees so the knee points toward the ceiling.
- 4Brace your core lightly and press your lower back gently toward the mat.
- 5Slowly raise the bent knee toward your chest, pausing when your thigh is roughly perpendicular to the floor or you feel a comfortable stretch through the hip.
- 6Hold the raised position for 1–2 seconds, focusing on the stretch sensation in the hip and thigh.
- 7Lower the bent knee in a slow, controlled arc back to the starting position without letting the foot touch the floor if continuous tension is desired.
- 8Complete all reps on one side, then switch legs and repeat.
Technik-Tipps
- Keep your lower back in contact with the mat throughout the movement to protect the lumbar spine and maximize the hip stretch.
- Move at a slow, deliberate tempo — rushing removes the stretching benefit and reduces body awareness.
- Breathe out as you raise the knee and breathe in as you lower it; rhythmic breathing helps release hip-flexor tension.
- Keep the non-working leg either flat on the floor or with its foot planted — avoid letting it drift or rotate.
- Focus on the sensation of lengthening through the hip and front of the thigh rather than on how high the knee travels.
Häufige Fehler
- Arching the lower back off the mat: this shifts stress away from the hips and onto the lumbar spine, reducing stretch effectiveness and risking discomfort.
- Using momentum to swing the knee up: swinging eliminates the controlled stretch stimulus and can cause the hip flexors to tighten rather than lengthen.
- Holding the breath: breath-holding increases intra-abdominal pressure unnecessarily and prevents the muscles from relaxing into the stretch.
- Bending the knee angle too sharply or too shallowly: an angle far from 90 degrees changes the mechanics and reduces the targeted stretch on the hip and thigh.
- Rushing through reps: moving too quickly turns a mobility drill into a momentum exercise, losing the flexibility and range-of-motion benefits.
Häufig gestellte Fragen
What is the bent-knee leg raise stretch good for?
The bent-knee leg raise is primarily a stretching and mobility exercise for the hips and thighs. It helps relieve tightness in the hip flexors, improves hip range of motion, and serves as a gentle warm-up or cool-down movement for the lower body.
How is the bent-knee leg raise different from a straight-leg raise?
Bending the knee shortens the lever arm, which reduces the load on the hip flexors and makes the movement more accessible for people with limited flexibility or lower-back sensitivity. The straight-leg version creates greater mechanical demand and is typically used as a core-strengthening exercise rather than a stretch.
Can I do the bent-knee leg raise every day?
Yes. Because it is a low-intensity stretching movement using only bodyweight, it can safely be performed daily as part of a warm-up, cool-down, or mobility routine. Listen to your body and stop if you feel any sharp or unusual discomfort.
How many reps and sets should I do for the bent-knee leg raise stretch?
For mobility and flexibility purposes, 2–3 sets of 8–12 slow, controlled reps per side is a common starting point. You can also hold each raised position for 20–30 seconds if you prefer a static stretching approach.
Does the bent-knee leg raise require any equipment?
No equipment is needed — this is a pure bodyweight exercise. A yoga mat or soft surface is helpful for comfort when lying on the floor, but it is not strictly required.
