Lying Leg Raise to Side
- Equipment
- Body weight
- Körperregion
- Hips, Waist
- Typ
- Stretching
The Lying Leg Raise to Side is a bodyweight stretching exercise that targets the iliopsoas, obliques, quadriceps, and sartorius through a controlled lateral leg lift from a supine position. It lengthens the hip flexors and outer thigh while mobilizing the hip joint, making it an effective stretch for improving hip mobility and reducing tightness in the waist and hips.
Lying Leg Raise to Side: So führst du sie aus
- 1Lie flat on your back on a mat with your legs fully extended and your arms resting at your sides for support.
- 2Engage your core lightly to keep your lower back in contact with the mat throughout the movement.
- 3On an inhale, slowly raise one straight leg off the floor, lifting it to approximately 30–45 degrees.
- 4With control, lower the raised leg out to the side as far as comfortable, feeling a stretch through the iliopsoas, obliques, and inner thigh.
- 5Hold the stretched position for 20–30 seconds, breathing slowly and deeply to allow the target muscles to relax into the stretch.
- 6On an exhale, gently draw the leg back to the center and lower it to the floor.
- 7Repeat on the opposite side, performing 2–3 holds per leg.
Technik-Tipps
- Keep both hips pressed firmly into the mat to ensure the stretch is felt in the target muscles rather than shifting through the pelvis.
- Breathe steadily throughout the hold — deep exhales help the iliopsoas and obliques release tension progressively.
- Move the leg to the side slowly and with control; avoid letting it drop so you can feel the stretch at every point in the range.
- Keep the working leg straight and the knee soft, not locked, to protect the joint while maximizing the quadriceps and sartorius stretch.
- If your hip lifts off the mat as you lower the leg to the side, reduce the range of motion until flexibility improves.
Häufige Fehler
- Letting the hip roll up off the mat when moving the leg to the side, which reduces the stretch on the iliopsoas and obliques and can strain the lower back.
- Bending the knee during the raise, which shortens the quadriceps and sartorius and limits the effectiveness of the stretch.
- Holding the breath during the stretch, which keeps the muscles contracted and prevents them from releasing into the full range.
- Moving too quickly through the lateral lowering phase, which uses momentum rather than creating a sustained lengthening stimulus in the target muscles.
- Raising the leg too high before moving it sideways, which compresses the hip joint and shifts effort away from the intended stretch.
Häufig gestellte Fragen
What muscles does the Lying Leg Raise to Side stretch?
It primarily stretches the iliopsoas, obliques, quadriceps, and sartorius — the hip flexors, lateral trunk, and front-thigh muscles that often become tight from prolonged sitting or training.
How long should I hold the Lying Leg Raise to Side?
Hold each position for 20–30 seconds per side to allow the muscles time to relax and lengthen. Perform 2–3 holds per leg for best results.
Can I do this stretch every day?
Yes. As a bodyweight stretching exercise, the Lying Leg Raise to Side is low-impact and safe to perform daily, especially as part of a warm-up or cool-down routine.
Why does my hip lift off the floor when I lower my leg to the side?
This typically means your hip flexors or obliques lack the flexibility to allow the full range yet. Reduce how far you lower the leg until your mobility improves and you can keep both hips flat.
Is the Lying Leg Raise to Side suitable for beginners?
Yes. The exercise requires no equipment and uses only bodyweight. Beginners can limit the range of motion and shorten the hold duration, progressing gradually as hip flexibility increases.
