Lying Full Leg raise
- Zielmuskel
- Gluteus Medius
- Synergistenmuskeln
- Obliques, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Stretching
The lying full leg raise is a stretching exercise that targets the gluteus medius, with the obliques and tensor fasciae latae providing assistance. Performed flat on the floor using only body weight, it is well suited for improving hip mobility and releasing tension along the outer hip and lateral thigh.
Lying Full Leg raise: So führst du sie aus
- 1Lie flat on your back on a firm, comfortable surface with your legs fully extended and your arms resting at your sides, palms facing down.
- 2Engage your core lightly to keep your lower back in contact with the floor throughout the movement.
- 3Keeping your right leg straight, slowly raise it toward the ceiling, leading with your heel and moving only as far as your flexibility comfortably allows.
- 4At the top of the range, allow a brief pause and feel the stretch through the outer hip and gluteus medius of the raised leg.
- 5Slowly lower the leg back to the starting position under control, resisting the urge to let it drop.
- 6Repeat for the desired number of repetitions, then switch to the left leg.
- 7Breathe steadily throughout — exhale as you raise the leg and inhale as you lower it.
Technik-Tipps
- Move slowly and deliberately; this is a stretching exercise, so the benefit comes from controlled range of motion, not speed.
- Keep the working leg as straight as possible to fully engage the hip muscles and maximize the stretch along the outer hip.
- Press your lower back gently into the floor to isolate the hip rather than compensating with lumbar extension.
- If you feel the stretch primarily in the back of the thigh rather than the outer hip, rotate the raised leg very slightly outward to shift emphasis toward the gluteus medius.
- Breathe consistently and avoid holding your breath, as relaxed breathing helps the muscles release into the stretch.
Häufige Fehler
- Letting the lower back arch off the floor, which transfers stress away from the gluteus medius and onto the lumbar spine.
- Bending the knee during the raise, which shortens the lever arm and reduces the stretch on the outer hip and tensor fasciae latae.
- Raising the leg too quickly, which turns the movement into a momentum-driven action rather than a controlled stretch.
- Holding the breath at the top of the range, which increases muscular tension and prevents the hip from releasing into the stretch.
- Rotating the pelvis to lift the leg higher than flexibility currently allows, which sacrifices proper hip alignment and reduces the effectiveness of the stretch.
Häufig gestellte Fragen
What muscles does the lying full leg raise stretch?
The primary muscle targeted is the gluteus medius, located on the outer hip. The obliques and tensor fasciae latae, which run along the side of the hip and upper thigh, act as synergists during the movement.
How is the lying full leg raise different from a regular lying leg raise?
A standard lying leg raise typically raises both legs together and is used as a core strengthening exercise. The lying full leg raise raises one leg at a time through a full range of motion with a focus on stretching the outer hip, particularly the gluteus medius.
How high should I raise my leg?
Raise the leg only as far as your hip flexibility comfortably allows while keeping your back flat on the floor. For most people this is somewhere between 45 and 90 degrees. Forcing the leg higher by rotating the pelvis removes the stretch from the target muscles.
Can I do this exercise as part of a warm-up?
Yes. Performed slowly and with control, the lying full leg raise is a suitable addition to a dynamic warm-up routine to activate and mobilize the hip muscles before lower-body training.
How many reps and sets should I do?
For a stretching or mobility goal, 8 to 12 slow, controlled reps per leg for 2 to 3 sets is a practical starting point. Prioritize quality of movement and range of motion over volume.
