Lying Hip Leg Raise (on floor) exercise animation (Mujer)

Lying Hip Leg Raise (on floor)

Músculo objetivo
Iliopsoas
Músculos sinergistas
Adductor Brevis, Adductor Longus, Pectineous, Sartorius
Equipamiento
Body weight
Parte del cuerpo
Hips
Tipo
Strength

The lying hip leg raise is a bodyweight hip exercise done flat on the floor. It targets the iliopsoas — the deep hip flexor group — with the adductor brevis, adductor longus, pectineus, and sartorius helping lift the legs and hold them together. Because it loads hip flexion through a long, straight-leg lever, it builds hip flexor strength and pelvic control with no equipment.

Cómo hacer el Lying Hip Leg Raise (on floor)

  1. 1Lie flat on your back with your legs extended and your arms at your sides, palms pressed into the floor.
  2. 2Press your lower back gently into the floor and brace your core so your pelvis stays flat.
  3. 3Squeeze your heels and inner thighs together with your knees locked straight, so both legs move as one unit.
  4. 4Inhale, then exhale as you lift both legs to roughly 45–90° from the floor, hinging only at the hips.
  5. 5Pause for a second at the top with your lower back still flat against the floor.
  6. 6Lower both legs under control, taking about three seconds on the way down.
  7. 7Stop with your heels an inch or two above the floor to keep tension on the hip flexors.
  8. 8Repeat for reps, then set your legs down and release your brace only once the set is finished.

Consejos de técnica

  • Slide your hands palm-down under your glutes if your lower back lifts off the floor — this tilts the pelvis back slightly and keeps the load on the hip flexors instead of the lumbar spine.
  • Lower slower than you lift (roughly three seconds down, one to two up). The descent is where the iliopsoas works hardest against gravity, so it's the half of the rep most worth owning.
  • Let a flat lower back — not a fixed leg height — set your range. End the set the moment you can no longer keep your back pressed down.
  • Keep your heels and inner thighs pressed together throughout so the adductors and pectineus stabilize the legs instead of letting them drift apart.
  • Progress with tempo before volume: add a two-second pause at the top or hold your heels hovering just off the floor between reps.

Errores comunes

  • Letting the lower back arch off the floor as the legs travel, which shifts load from the hip flexors onto the lumbar spine and is the main source of low-back discomfort in this exercise.
  • Bending the knees to lift the legs, which shortens the lever and cuts the demand on the iliopsoas — you get an easier rep, not a better one.
  • Resting the legs on the floor between reps, which unloads the hip flexors at the bottom and turns a continuous set into a series of fresh starts.
  • Swinging the legs up with a jerk or letting them drop, which substitutes momentum for hip flexor strength and skips the most productive part of the rep.
  • Holding your breath through the set, which spikes blood pressure and makes it harder to control the brace that keeps your pelvis flat.

Preguntas frecuentes

What muscles does the lying hip leg raise on the floor work?

The primary target is the iliopsoas, the deep hip flexor group that runs from the lumbar spine and pelvis to the femur. The adductor brevis, adductor longus, pectineus, and sartorius work as synergists, assisting the lift and keeping the legs squeezed together and aligned.

Is this a hip flexor exercise or an ab exercise?

It's a hip exercise. With the knees locked and the lower back pressed flat, the movement happens at the hip joint and the iliopsoas does the lifting. Your abs work isometrically to hold the pelvis down, but they aren't the target here — leg raise variations that let the pelvis curl at the top shift more of the work onto the abdominals.

How high should I raise my legs?

Roughly 45–90° from the floor. Stopping near 45° keeps constant tension on the hip flexors, while going toward 90° gives a longer range of motion. Pick the height you can reach without your lower back peeling off the floor.

Can I do this exercise if I have lower back pain?

Be cautious. A straight-leg raise puts a long lever on the pelvis and can stress the lumbar spine if your back arches. Placing your hands under your glutes, raising one leg at a time, and using a shorter range all reduce that stress. Check with a healthcare provider before training through existing pain.

How many sets and reps should I do?

Three to four sets of 10–20 controlled reps suits hip flexor strength and endurance. Stop each set when your lower back starts to arch rather than counting to a target. When the reps get easy, slow the lowering phase or add a pause at the top instead of just adding reps.

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