Lying Hip Leg Raise (on floor)
- Target muscle
- Iliopsoas
- Synergist muscles
- Adductor Brevis, Adductor Longus, Pectineous, Sartorius
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The lying hip leg raise is a floor-based bodyweight strength exercise that targets the iliopsoas, with the adductors, pectineus, and sartorius acting as synergists. Performed flat on your back, it isolates hip flexion through a controlled leg-lifting motion, making it a practical choice for building hip flexor strength and improving anterior hip stability.
How to do the Lying Hip Leg Raise (on floor)
- 1Lie flat on your back on the floor with your legs extended and your arms resting at your sides, palms facing down.
- 2Press your lower back gently toward the floor to engage your core and establish a stable base.
- 3Keep both legs straight and squeeze your thighs together so your feet are touching or nearly touching.
- 4Inhale to prepare, then exhale as you lift both legs together off the floor, keeping the knees straight, until they form roughly a 45–90° angle with the floor.
- 5Pause briefly at the top, maintaining tension in your hip flexors without letting your lower back arch away from the floor.
- 6Slowly lower your legs back down under control until they are just above the floor, not resting on it.
- 7Repeat for the desired number of reps, maintaining steady breathing throughout.
Form tips
- Press your palms or hands under your glutes if your lower back tends to arch excessively — this provides extra support and keeps your pelvis in a neutral position.
- Move slowly on both the lift and the lower to keep constant tension on the iliopsoas rather than using momentum.
- Maintain a slight tuck of the pelvis throughout so the hip flexors do the work, not the lumbar spine.
- Stop the raise at the height where your lower back still stays pressed to the floor, and build range from there as your core strengthens.
Common mistakes
- Letting the lower back arch off the floor at the top of the movement, which transfers load from the hip flexors to the lumbar spine and can cause lower-back discomfort.
- Bending the knees during the raise, which reduces the lever arm and takes tension away from the target muscle.
- Dropping the legs all the way to the floor between reps, which removes time under tension and makes each rep easier than it should be.
- Using a swinging or jerking motion to lift the legs, substituting momentum for hip flexor strength.
- Holding your breath throughout the set, which increases blood pressure and reduces core stability control.
Frequently asked questions
What muscles does the lying hip leg raise on the floor work?
The primary target is the iliopsoas (the main hip flexor group). The adductor brevis, adductor longus, pectineus, and sartorius act as synergists, assisting with leg lifting and keeping the legs aligned throughout the movement.
How is the lying hip leg raise different from a regular lying leg raise?
Both movements look similar, but the lying hip leg raise emphasizes hip flexion from the hip joint itself, specifically loading the iliopsoas. The focus on keeping legs straight and moving through a full range of hip flexion distinguishes it from leg raise variations that emphasize the lower abdominals more.
How high should I raise my legs?
Aim for roughly 45–90° from the floor. Stopping around 45° keeps constant tension on the hip flexors, while going closer to 90° extends the range of motion. Choose the range that you can control without your lower back arching off the floor.
Can I do this exercise if I have lower back pain?
Use caution. Straight-leg hip raises can place stress on the lumbar spine if your lower back arches. Placing your hands under your glutes and moving through a smaller range of motion can reduce this stress. Consult a healthcare provider before training through existing pain.
How many reps and sets should I do?
For strength and endurance of the hip flexors, 3–4 sets of 10–20 reps works well. Keep the movement slow and controlled rather than chasing high rep counts with sloppy form. As the exercise becomes easy, slow the tempo further before progressing to weighted variations.
