Lying Leg Raise and Hold
- Músculo objetivo
- Iliopsoas
- Músculos sinergistas
- Quadriceps, Rectus Abdominis
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The lying leg raise and hold is a bodyweight hip-flexor exercise that primarily targets the iliopsoas, with the quadriceps and rectus abdominis working as synergists. Performed flat on your back, you raise both legs to a set height and hold the position isometrically, making it effective for building hip-flexor strength and core stability.
Cómo hacer el Lying Leg Raise and Hold
- 1Lie flat on your back on a mat with your legs fully extended and your arms resting at your sides, palms facing down.
- 2Press the small of your back gently toward the floor to engage your core and protect your lower back throughout the movement.
- 3Keeping your legs straight and feet together, exhale and lift both legs until they are roughly 45–90 degrees from the floor.
- 4Pause at the top position and hold for the prescribed time — typically 2–5 seconds — keeping your legs straight and your lower back flat on the mat.
- 5Maintain steady breathing during the hold; do not hold your breath.
- 6After the hold, inhale and lower your legs slowly back toward the floor in a controlled manner.
- 7Stop just before your heels touch the mat to keep tension on the iliopsoas, then begin the next rep.
- 8Complete all reps, then lower your legs fully to the floor and relax.
Consejos de técnica
- Press your lower back into the mat before and during the lift — if it arches off the floor, your hip flexors are overpowered by the load and you risk lumbar strain.
- Keep your toes pointed or flexed consistently throughout each set so your leg position stays controlled.
- During the isometric hold, focus on bracing your rectus abdominis to stabilize the pelvis and reduce stress on the lower spine.
- Move through the full range slowly rather than using momentum — a deliberate tempo keeps the iliopsoas and quadriceps under tension the entire rep.
- If 45 degrees is too demanding to hold with a flat back, reduce the hold duration before reducing the angle.
Errores comunes
- Letting the lower back arch off the mat during the raise or hold, which shifts load away from the target muscles and compresses the lumbar spine.
- Using momentum to swing the legs up rather than lifting under control, which reduces iliopsoas engagement and increases injury risk.
- Bending the knees during the movement, which shortens the lever and significantly reduces the demand on the hip flexors and quadriceps.
- Holding your breath during the isometric hold, which raises intra-abdominal pressure unnecessarily and impairs stability.
- Dropping the legs too quickly on the way down, losing the eccentric stimulus and reducing overall training value.
Preguntas frecuentes
What muscles does the lying leg raise and hold work?
The primary muscle is the iliopsoas, which is the main hip flexor. The quadriceps and rectus abdominis work as synergists, helping to keep the legs straight and stabilize the pelvis during the hold.
How long should I hold at the top?
A hold of 2–5 seconds per rep is a practical starting range. Beginners can start at 2 seconds and build up. Longer holds, up to 10 seconds, increase the isometric demand on the iliopsoas significantly.
Is the lying leg raise and hold good for beginners?
It can be, provided you can keep your lower back flat on the mat throughout. If your back arches before your legs reach 45 degrees, shorten the hold duration first, then work on gradually increasing your hip-flexor strength before raising the angle.
How many sets and reps should I do?
Two to four sets of 8–15 reps with a 2–5 second hold per rep is a common range. Adjust volume based on your training level and how this exercise fits into your overall session.
What is the difference between a lying leg raise and a lying leg raise and hold?
A standard lying leg raise is a dynamic movement where you raise and lower the legs continuously. The hold adds an isometric pause at the top, increasing time under tension in the hip flexors and making the exercise more demanding for the iliopsoas.
