Lying Straight Leg Raise (version 2)
- 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 Straight Leg Raise (version 2) is a bodyweight hip-flexion exercise that primarily targets the iliopsoas, with strong synergistic contribution from the quadriceps, adductor longus, adductor brevis, pectineous, sartorius, and tensor fasciae latae. Performed flat on the floor with legs fully extended, it builds hip flexor strength and core stability without any equipment.
Cómo hacer el Lying Straight Leg Raise (version 2)
- 1Lie flat on your back on the floor with your legs fully extended and arms resting at your sides, palms facing down.
- 2Press your lower back gently into the floor to engage your core and stabilize your pelvis.
- 3Flex your feet so your toes point toward the ceiling, keeping both legs straight throughout the movement.
- 4Keeping one leg flat on the floor, brace your core and raise the other leg by engaging the hip flexors.
- 5Lift the working leg to approximately 45–90 degrees from the floor, maintaining a straight knee throughout.
- 6Pause briefly at the top of the movement, squeezing the hip flexors and quadriceps.
- 7Lower the leg in a slow, controlled manner back to the starting position without letting it drop.
- 8Complete all reps on one side, then switch to the other leg, or alternate legs each rep as desired.
- 9Maintain contact between your lower back and the floor for the entire set to protect the lumbar spine.
Consejos de técnica
- Keep your lower back pressed firmly into the floor throughout — if it arches, your hip flexors are overpowered by the movement and your core needs more bracing.
- Move at a deliberate tempo: aim for 2 seconds up and 3 seconds down to maximize muscle tension and reduce momentum.
- Flex your foot (dorsiflexion) during the lift to better recruit the quadriceps and maintain leg stiffness.
- Avoid holding your breath — exhale as you raise the leg and inhale as you lower it.
- Keep the non-working leg relaxed and flat on the floor; tensing it unnecessarily reduces isolation of the target hip flexor.
Errores comunes
- Allowing the lower back to arch off the floor: this transfers stress from the iliopsoas to the lumbar spine and can cause lower back pain over time.
- Using momentum to swing the leg up: swinging reduces time under tension and removes the training stimulus from the hip flexors and synergists.
- Bending the knee during the raise: a bent knee shortens the lever arm and shifts load away from the intended muscles; keep the leg fully extended.
- Raising the leg too quickly on the descent: dropping the leg removes the eccentric loading phase, which is important for strength and muscle development.
- Neglecting to brace the core: without proper abdominal engagement, the pelvis tilts and the lumbar spine bears excessive load with every repetition.
Preguntas frecuentes
What muscles does the Lying Straight Leg Raise (version 2) work?
The primary muscle is the iliopsoas (hip flexor). The quadriceps, adductor longus, adductor brevis, pectineous, sartorius, and tensor fasciae latae all act as synergists to assist and stabilize the movement.
What is the difference between version 2 and the standard lying straight leg raise?
Version 2 typically involves a slight positional or execution variation — such as a different leg starting position, range of motion emphasis, or alternating pattern — that shifts the training stimulus while still targeting the same hip flexor muscle group.
How many reps and sets should I do?
For strength and endurance, 3–4 sets of 10–20 reps per leg is a common starting point. Beginners can start with 10 reps and progress as hip flexor strength improves. Slow the tempo down to increase difficulty without adding weight.
Can I do this exercise if I have lower back pain?
If you experience lower back pain, consult a healthcare professional before performing this exercise. Keeping the lower back pressed into the floor is essential for spinal safety; if you cannot maintain that position without discomfort, the exercise may not be appropriate at this time.
Is the Lying Straight Leg Raise good for building abs?
While the core muscles — including the rectus abdominis — work isometrically to stabilize the pelvis, the primary training stimulus is on the hip flexors. For direct abdominal development, pair this exercise with dedicated core work.
