Lying Straight Leg Marches
- Target muscle
- Gluteus Maximus, Iliopsoas, Rectus Abdominis
- Synergist muscles
- Hamstrings, Quadriceps, Sartorius
- Equipment
- Body weight
- Body part
- Hips, Waist
- Type
- Strength
Lying Straight Leg Marches are a bodyweight hip and core exercise that targets the gluteus maximus, iliopsoas, and rectus abdominis, with the hamstrings, quadriceps, and sartorius assisting. Performed flat on your back with legs kept straight, the alternating marching motion builds hip flexor strength and anterior core stability without loading the spine.
How to do the Lying Straight Leg Marches
- 1Lie flat on your back on the floor or a mat with both legs fully extended and feet together.
- 2Press your lower back firmly into the floor and brace your core to create a stable base.
- 3Place your arms alongside your torso, palms facing down, for additional stability.
- 4Keeping the right leg straight, exhale and lift it until the heel is roughly 12–18 inches off the floor.
- 5Hold the raised position for one count, feeling the contraction in the hip flexor and abs.
- 6Lower the right leg under control back to the floor while simultaneously raising the left leg to the same height.
- 7Continue alternating legs in a slow, controlled marching rhythm, keeping both knees locked straight throughout.
- 8Complete the target number of reps per side, then lower both legs and rest your lower back on the floor.
Form tips
- Keep your lower back actively pressed into the floor for the entire set — if it starts to arch, reduce leg height or pause.
- Move slowly and deliberately rather than swinging; controlled tempo increases time under tension for the iliopsoas and rectus abdominis.
- Keep both knees fully extended throughout — a bent knee shortens the lever and reduces the demand on the hip flexors and glutes.
- Breathe out as you lift each leg to help brace the core and prevent your back from arching.
- Focus on initiating each rep from the hip flexor and glute rather than jerking the leg up with momentum.
Common mistakes
- Letting the lower back arch off the floor as the leg lifts, which dumps load onto the lumbar spine instead of the abs and hip flexors.
- Bending the knee of the working leg, which reduces the lever arm and shifts emphasis away from the iliopsoas and rectus abdominis.
- Lifting the leg too high with momentum rather than controlling the range, which removes constant tension from the target muscles.
- Holding your breath, which reduces intra-abdominal pressure and makes it harder to keep the spine neutral.
- Rushing through reps in a fast marching cadence, which sacrifices muscle activation for the gluteus maximus and core stabilizers.
Frequently asked questions
What muscles do lying straight leg marches work?
The primary muscles are the gluteus maximus, iliopsoas, and rectus abdominis. The hamstrings, quadriceps, and sartorius assist as synergists to stabilize and control each straight-leg raise.
Are lying straight leg marches good for beginners?
Yes. They require no equipment, load the core and hips with bodyweight only, and can be scaled by reducing range of motion. Beginners should focus on keeping the lower back pressed into the floor before adding reps.
How many reps should I do for lying straight leg marches?
A common starting point is 3 sets of 10–15 reps per side with a slow, controlled tempo. As core and hip flexor strength improves, increase reps or add a brief pause at the top of each lift.
Where should I feel lying straight leg marches?
You should feel the work primarily in the front of the hip (iliopsoas) and deep in the lower abs (rectus abdominis) on the lifting side, with a mild stabilizing contraction in the glute of the same leg.
What is a good alternative to lying straight leg marches?
Hanging leg raises and lying flutter kicks target the same iliopsoas and rectus abdominis combination. For a lower-intensity alternative, bent-knee lying marches reduce the lever arm and are easier to control.
