Lying Single Leg Raise
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The Lying Single Leg Raise is a bodyweight hip-flexor exercise that works one leg at a time, targeting the hip flexors and lower abdominals as they lift and lower the leg against gravity. Performing each side independently helps identify and correct strength imbalances between the left and right hip, making it a useful movement for both rehabilitation and general hip strength.
Lying Single Leg Raise: So führst du sie aus
- 1Lie flat on your back on the floor or a mat with both legs extended and your arms resting at your sides, palms facing down.
- 2Press your lower back gently into the floor and brace your core to stabilize your pelvis.
- 3Keep one leg flat on the floor with the foot relaxed, and straighten the other leg fully with the toes pointing up toward the ceiling.
- 4Slowly raise the working leg until it reaches roughly 45–90 degrees from the floor, keeping the knee locked out.
- 5Pause briefly at the top while maintaining core bracing and a neutral lower back.
- 6Lower the leg under control back toward the floor, stopping just before it touches.
- 7Complete all reps on one side, then switch legs and repeat.
- 8Rest between sets as needed before moving to the next set.
Technik-Tipps
- Keep your lower back pressed into the floor throughout the movement — if it arches, your core has lost tension and you are compensating with the spine.
- Move slowly on both the lifting and lowering phases; a two-second up and two-second down tempo builds far more hip-flexor tension than a fast swing.
- Fully extend the knee of the working leg before you lift — a bent knee shortens the lever arm and reduces the training demand on the hip.
- Breathe out as you raise the leg and breathe in as you lower it to help maintain intra-abdominal pressure.
- If the non-working leg slides or lifts, press the heel actively into the floor to keep it anchored.
Häufige Fehler
- Allowing the lower back to arch off the floor as the leg rises, which shifts the load from the hip flexors to the lumbar spine and risks lower-back strain.
- Using momentum to swing the leg up rather than lifting with a controlled muscular contraction, reducing effectiveness and control.
- Bending the knee of the working leg, which shortens the lever and makes the movement significantly easier than intended.
- Holding the breath throughout the set, which increases unnecessary tension and reduces core stability over time.
- Rushing through reps on one side without matching the rep count precisely on the other side, reinforcing existing imbalances.
Häufig gestellte Fragen
What muscles does the Lying Single Leg Raise work?
It primarily works the hip flexors — including the iliopsoas and rectus femoris — along with the lower abdominals, which contract isometrically to stabilize the pelvis as the leg moves.
What is the difference between the Lying Single Leg Raise and the Lying Leg Raise?
The Lying Leg Raise lifts both legs simultaneously, creating a greater load. The Single Leg Raise isolates one hip at a time, making it easier to control and useful for identifying side-to-side strength differences.
Can beginners do the Lying Single Leg Raise?
Yes. It requires no equipment and uses a manageable load since only one leg is lifted at a time. Beginners should focus on keeping the lower back flat and moving slowly before increasing reps.
How many sets and reps should I do?
Two to three sets of 10–15 reps per side is a good starting point. Perform all reps on one leg before switching to match both sides evenly.
Is the Lying Single Leg Raise good for lower back pain?
It can be used in hip strengthening programs, but only if you can keep the lower back flat throughout the movement. If your back arches or the exercise causes discomfort, stop and consult a physiotherapist before continuing.
