# Lying Single Leg Raise - Canonical: https://fitwill.app/exercise/10913/lying-single-leg-raise/ - Media ID: 10913 - Primary muscle: Hips - Body part: Core - Equipment: Exercise Mat - Video: https://fitwill.app/videos/10913/lying-single-leg-raise.mp4 ## Description The Lying Single Leg Raise is a simple bodyweight movement performed from your back on the floor or a mat, where you keep one leg flat while lifting the other straight up toward the ceiling and lowering it back down under control. Because only one leg moves at a time, the demand on your trunk is lower than in a double leg raise, which makes it a smart entry point for anyone building hip flexor strength or learning to control the position of their pelvis. The main work is done by the hip flexors at the front of the hip, especially the iliopsoas and rectus femoris, which pull the thigh upward. Your lower abdominals work hard in a supporting role, holding the pelvis steady so your lower back does not arch as the leg travels. That stabilizing job is really the hidden value of the exercise: even though the leg is doing the moving, your core is isometrically controlling the spine the whole time. This movement suits beginners who find lying leg raises with both legs too difficult, people rehabilitating or strengthening the hip flexors after long periods of sitting, and lifters who want targeted hip flexor work before progressing to hanging leg raises or more demanding core drills. It is also a common warm-up exercise for running, kicking sports, and squatting, since it wakes up the hip flexors in a spine-friendly position. Setup matters more than it looks. Lie flat with your arms relaxed at your sides, press your lower back gently toward the floor, and keep the non-working leg straight and heavy on the ground. If your pelvis is allowed to tilt freely, the leg lift turns into a lower back arch and you lose the abdominal control that makes the exercise worthwhile. Bracing the trunk lightly before each lift keeps the lumbar spine neutral and directs the work where you want it. To perform it well, lift the working leg with a straight knee until the thigh approaches vertical or you reach a comfortable height, then pause briefly at the top. Lower the leg slowly rather than dropping it — the descent is where most of the control is built. Exhale as you lift, inhale as you lower, and finish all repetitions on one side before switching legs. Keep the range honest: if your lower back lifts off the floor or your knee bends to complete the rep, reduce the height or slow the tempo. The Lying Single Leg Raise rewards smooth, deliberate reps over high numbers, and it pairs naturally with glute bridges or dead bugs for a balanced short core and hip routine. ## Instructions 1. Lie on your back on an exercise mat with both legs straight and your arms resting at your sides, palms down. 2. Point the toes of the working leg toward the ceiling and keep the knee fully straight. 3. Press your lower back lightly into the mat and brace your abdominal muscles to set your pelvis in a neutral position. 4. Keep the non-working leg flat and firm against the floor so it does not drift or bend. 5. Exhale and lift the working leg straight up from the hip until your thigh is roughly vertical or you reach a comfortable height. 6. Pause for a moment at the top with the leg still straight and your lower back in contact with the mat. 7. Inhale and lower the leg slowly back toward the floor without letting it slam down or your back arch. 8. Stop the descent just before the heel touches the floor if you can keep your back flat; otherwise let it touch briefly and reset your brace. 9. Complete all repetitions on one leg, then switch to the other side and match the number of reps. ## Tips & Tricks - If your lower back arches as the leg lowers, stop the descent higher or bend the non-working knee and place that foot flat on the mat to steady your pelvis. - A bent knee on the lifting leg is the most common fault — it shortens the lever and turns the drill into a knee extension. Lock the knee out before every rep. - Lower the leg over two to three seconds. Dropping it quickly removes the eccentric work where the lower abdominals and hip flexors gain the most control. - Sliding your hands under your hips is not needed here; if you feel you must, the range is probably too large for your current control. - Do not press your hands hard into the floor to hoist the leg — the arms are there for balance, not to assist the lift. - Alternate legs without resting is fine for endurance, but finishing all reps on one side first makes it easier to notice strength differences between hips. - If the straight-leg version bothers the front of your hip, lift slightly lower and slower, or start with a soft knee and straighten it as mobility improves. - Keep your neck relaxed and your gaze straight up; craning the chin forward is wasted tension that does nothing for the hips. ## Frequently Asked Questions ### Which muscles does the Lying Single Leg Raise work? The hip flexors, mainly the iliopsoas and rectus femoris, drive the lift, while the lower abdominals work to hold the pelvis and lower back steady throughout the movement. ### Why does the Lying Single Leg Raise use one leg instead of both? Lifting one leg halves the load on the trunk, so it is easier to keep the lower back flat and the pelvis controlled. It is a useful stepping stone toward the harder double leg raise and hanging variations. ### Should my knee stay straight during the Lying Single Leg Raise? Yes, keep the working knee straight for the whole rep. Bending the knee shortens the lever and shifts effort toward the quad doing knee extension rather than a true hip flexor lift. ### How high should I lift my leg? Lift until the thigh approaches vertical or slightly past, as long as your lower back stays in contact with the mat. Height matters less than keeping the knee straight and the back flat. ### My lower back arches when the leg comes down — what should I change? Stop the descent sooner, slow the lowering phase, or bend the non-working knee with that foot flat on the floor to lock your pelvis in place. As control improves, straighten the support leg again. ### Is the Lying Single Leg Raise good for beginners? Yes. It is one of the most accessible hip flexor and core control drills because the floor supports your spine and the single-leg format keeps the load manageable. ### What can I use instead of the Lying Single Leg Raise? Dead bugs, knee-tuck raises lying on your back, or a standing straight-leg raise holding a wall for balance all train similar hip flexion with the same emphasis on trunk stability. ### How many reps should I do per side? Start with 8 to 12 controlled repetitions per leg for two or three sets. Focus on a slow lowering phase rather than chasing high rep numbers with a dropping leg. ### Is it safe for people with lower back sensitivity? The supine position with one leg moving is generally one of the gentler ways to load the hip flexors, but keep the range small, keep the back flat, and stop if the movement causes discomfort.