Lying Hip Straight Leg Raise
- Músculo objetivo
- Iliopsoas
- Músculos sinergistas
- Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The lying hip straight leg raise is a bodyweight strength exercise that targets the iliopsoas, with support from the adductor brevis, adductor longus, pectineus, quadriceps, sartorius, and tensor fasciae latae. Performed flat on the floor with legs kept straight, it builds hip flexor strength and control without any equipment.
Cómo hacer el Lying Hip Straight Leg Raise
- 1Lie flat on your back on the floor with your legs fully extended and your arms resting at your sides, palms down.
- 2Press your lower back gently into the floor by tightening your core, and keep it there throughout the movement.
- 3Point your toes slightly toward the ceiling and keep both legs straight at the knee.
- 4Keep your head and shoulders relaxed on the floor throughout the set.
- 5Keeping one leg flat on the floor for stability, raise the other leg by flexing at the hip until it reaches approximately 60–90° from the floor.
- 6Pause briefly at the top, maintaining a straight leg and a flat lower back.
- 7Lower the leg back down slowly and under control until it is just above the floor, without letting it drop.
- 8Complete all reps on one side or alternate legs per rep, depending on your preference.
Consejos de técnica
- Actively brace your core before each rep to prevent your lower back from arching off the floor as your leg rises.
- Keep the working leg locked straight at the knee throughout — any bend shifts load away from the hip flexors.
- Control the descent as much as the ascent; a slow lower increases time under tension and reduces momentum.
- If your lower back lifts before your leg reaches 90°, reduce your range of motion until hip flexor strength improves.
- Keep your non-working leg firmly pressed into the floor to anchor your pelvis and maintain stable alignment.
Errores comunes
- Letting the lower back arch off the floor during the raise, which transfers stress to the lumbar spine instead of loading the iliopsoas.
- Using momentum to swing the leg upward rather than lifting with deliberate hip flexion, which reduces muscle engagement and control.
- Bending the knee during the movement, which shortens the lever arm and decreases the demand on the hip flexors.
- Holding your breath throughout the set, which increases unnecessary tension and reduces core stability.
- Raising the leg too fast and dropping it without control on the way down, eliminating the eccentric benefit and risking hip strain.
Preguntas frecuentes
What muscles do lying hip straight leg raises work?
The primary muscle is the iliopsoas (the main hip flexor). The adductor brevis, adductor longus, pectineus, quadriceps, sartorius, and tensor fasciae latae all contribute as synergists to stabilize and assist the movement.
What is the difference between a lying leg raise and a lying hip straight leg raise?
Both are performed lying down with straight legs, but the lying hip straight leg raise typically focuses on single-leg work with emphasis on hip flexion range of motion and control, while a standard lying leg raise often refers to raising both legs together and may incorporate more abdominal involvement.
How many reps should I do for lying hip straight leg raises?
For strength and muscle development, 3–4 sets of 10–15 reps per leg is a reasonable starting point. Because this is a bodyweight exercise, higher rep ranges are also effective, especially when you prioritize slow, controlled movement over speed.
Why does my lower back hurt during lying leg raises?
Lower back discomfort usually means your core is not braced sufficiently to keep your lumbar spine pressed to the floor. Try reducing your range of motion — only raise the leg as high as you can without your back lifting — and focus on tightening your abdominals before each rep.
Can beginners do lying hip straight leg raises?
Yes. The exercise requires no equipment and is suitable for beginners. Start with a controlled range of motion and focus on keeping the lower back flat. As your hip flexor strength improves you can increase reps, slow down the tempo, or progress to more demanding hip flexor exercises.
