Lying Leg Hip Side Raise on Floor
- Músculo objetivo
- Iliopsoas, Obliques, Rectus Abdominis
- Músculos sinergistas
- Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips, Waist
- Tipo
- Strength
The Lying Leg Hip Side Raise on Floor is a bodyweight exercise that primarily targets the iliopsoas, obliques, and rectus abdominis while engaging synergists including the adductors, quadriceps, sartorius, and tensor fasciae latae. Performed lying on your side on the floor, it trains lateral hip flexion and core stability simultaneously. It is well suited for building hip mobility, waist definition, and functional core strength without any equipment.
Cómo hacer el Lying Leg Hip Side Raise on Floor
- 1Lie on your side on the floor with your body in a straight line, legs stacked on top of each other and hips square.
- 2Rest your bottom arm extended along the floor in line with your body, or bend it to support your head; place your top hand lightly on the floor in front of your torso for balance.
- 3Engage your core and keep your pelvis stable — do not let your hips roll forward or backward.
- 4On an exhale, simultaneously lift both legs off the floor as high as comfortable, raising them together as a unit while keeping them straight.
- 5Pause briefly at the top of the movement, squeezing your obliques and feeling the contraction through your hip flexors.
- 6Inhale and slowly lower your legs back to the floor under control, stopping just before they touch to maintain tension.
- 7Complete all reps on one side, then roll over and repeat on the opposite side.
Consejos de técnica
- Keep your top hip stacked directly over your bottom hip throughout — avoid letting the pelvis rotate to generate momentum.
- Move slowly and with control; a 2-second lift and 3-second lower tempo maximises muscle engagement in the obliques and iliopsoas.
- Press your bottom shoulder lightly into the floor to stabilise your upper body and free up the core to do the work.
- Think about lifting from the hip rather than swinging the foot — initiate the movement with your waist, not your ankles.
- Breathe out as you raise your legs and breathe in as you lower them to maintain intra-abdominal pressure and protect your lower back.
Errores comunes
- Rolling the hips forward or backward during the lift — this shifts the load away from the obliques and iliopsoas onto the hip flexors in a compromised position, reducing effectiveness and stressing the lumbar spine.
- Using momentum to swing the legs up — jerking the legs removes the eccentric challenge and reduces time under tension, limiting strength and stability gains.
- Allowing the legs to separate or bend at the knees — breaking leg alignment reduces the lever length and diminishes the demand on the adductors and tensor fasciae latae.
- Letting the legs drop to the floor instead of lowering under control — releasing tension at the bottom eliminates the full range eccentric stimulus and can strain the hip joint.
- Holding the breath — avoiding respiration increases blood pressure unnecessarily and reduces core stability, making the movement harder to control safely.
Preguntas frecuentes
What muscles does the Lying Leg Hip Side Raise on Floor work?
The primary muscles worked are the iliopsoas, obliques, and rectus abdominis. Synergists that assist the movement include the adductor brevis, adductor longus, adductor magnus, gracilis, pectineus, quadriceps, sartorius, and tensor fasciae latae.
How is this exercise different from a side-lying leg raise?
A standard side-lying leg raise lifts only the top leg upward, targeting the hip abductors. The Lying Leg Hip Side Raise lifts both legs together off the floor simultaneously, creating a lateral flexion demand on the obliques and a stronger challenge to the iliopsoas and core stabilisers.
How many reps and sets should I do?
For core endurance and hip stability, aim for 2–4 sets of 10–20 reps per side. If you are new to the movement, start with 10 reps and focus on control before adding volume.
Is this exercise suitable for beginners?
Yes. Because it uses only body weight and involves a small range of motion, it is accessible for beginners. Focus on keeping the hips stacked and moving slowly before attempting higher rep ranges.
Can I do this exercise every day?
The muscles involved — particularly the iliopsoas and obliques — benefit from recovery time. Training this exercise 3–4 days per week with rest days in between allows adequate adaptation and reduces the risk of hip flexor overuse.
