Lying Hip Straight Leg Raise
- Zielmuskel
- Iliopsoas
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The lying hip straight leg raise is a bodyweight exercise that targets the iliopsoas, the deep hip flexor that drives the leg upward. The quadriceps (rectus femoris), sartorius, tensor fasciae latae, pectineus, adductor longus and adductor brevis assist. Done on the floor with the knee locked straight, it builds hip flexor strength and pelvic control with no equipment.
Lying Hip Straight Leg Raise: So führst du sie aus
- 1Lie flat on your back with both legs extended, arms at your sides and palms pressed into the floor.
- 2Tighten your abdominals to flatten your lower back against the floor, and hold that contact for every rep.
- 3Keep the non-working leg pressed into the floor to anchor your pelvis, and lock the working knee straight with your toes pulled back toward your shin.
- 4Raise the working leg by flexing at the hip until it reaches roughly 60–90° from the floor, taking about two seconds.
- 5Pause for a beat at the top with the knee still locked and your lower back still flat.
- 6Lower the leg over three to four seconds until the heel hovers an inch above the floor, without letting it touch or drop.
- 7Repeat for reps, then switch sides — either finishing all reps on one leg or alternating each rep.
Technik-Tipps
- Exhale as the leg rises and inhale as it lowers; holding your breath makes it harder to keep the brace consistent across a set.
- Anchor your pelvis by pressing the heel of the resting leg down — if that leg starts to lift, the hip flexors on the working side are pulling your pelvis into a tilt.
- Cap the range at the point where your lower back stays flat, even if that is only 45°, and extend it as your hip flexors get stronger.
- Progress the movement by slowing the lowering phase or adding a light ankle weight before chasing higher reps.
- Place a hand under your lumbar curve on your first set — the pressure on your hand tells you whether the brace is holding.
Häufige Fehler
- Letting the lower back arch off the floor as the leg rises, which shifts the load onto the lumbar spine and away from the iliopsoas.
- Swinging the leg up with momentum instead of driving it with deliberate hip flexion, which cuts the tension the muscle actually has to produce.
- Bending the knee on the way up, which shortens the lever and makes the rep noticeably easier than it looks.
- Dropping the leg back down instead of lowering it, which throws away the eccentric — the half of the rep that builds most of the strength.
- Resting the leg on the floor between reps, which unloads the hip flexors at the bottom and breaks the set into disconnected singles.
Häufig gestellte Fragen
What muscles do lying hip straight leg raises work?
The iliopsoas is the primary target — it is the main hip flexor. The quadriceps (rectus femoris), sartorius, tensor fasciae latae, pectineus, adductor longus and adductor brevis assist with the lift and help stabilise the leg.
Why does my lower back hurt during lying leg raises?
It usually means your core is not bracing hard enough to keep the lumbar spine flat, so the psoas pulls on the spine instead of the leg. Shorten the range — raise the leg only as high as you can keep the back down — and tighten your abdominals before each rep.
How high should I raise my leg?
Aim for 60–90° from the floor, but let your lower back set the limit. The moment it peels off the floor you have passed the range your hip flexors currently control, and going further adds nothing.
How many sets and reps should I do?
Three to four sets of 10–15 reps per leg is a solid starting point. Because it is bodyweight, add difficulty with a slower lowering phase or a longer pause at the top rather than piling on reps.
Are lying hip straight leg raises good for beginners?
Yes — there is no equipment and no loading to get wrong. Start with a partial range that keeps your back flat, and build up range and tempo as your hip flexors strengthen.
