Lying Leg Raise and Hold Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Quadriceps, Rectus Abdominis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Lying Hip Raise
How to: Lying Leg Raise and Hold
- Lie flat on your back with your legs extended and arms at your sides.
- Engage your core and lift your legs towards the ceiling until they are perpendicular to the ground.
- Hold the position for a specified time while keeping the abdominal muscles engaged.
- Lower your legs back to the starting position with control.
Common Mistakes
- Allowing the lower back to arch excessively during the lift.
- Not engaging the core throughout the exercise.
- Using too much momentum instead of controlled movement.
Modifications
- Bend your knees to reduce strain if you experience discomfort.
- Use a towel or mat for extra support under your lower back.
Tips
- Keep your back flat against the surface to avoid lower back strain.
- Engage your core muscles throughout the movement.
- Perform in a controlled manner to maximize effectiveness.
Lying Leg Raise and Hold Alternatives
Tags
hips
core
strength
bodyweight
flexibility
abs