Lying Single Leg Raise

Body Part: Hips

Muscle: Other

Equipment: Body Weight

Lying Single Leg Raise is a floor-based control exercise performed on your back with one leg moving while the other stays long and quiet. In the image, the working leg travels from the floor to a vertical line over the hip, which makes the drill useful for hip flexion strength, lower-abdominal control, and the ability to keep the pelvis from tipping or the low back from arching. It looks simple, but the quality comes from keeping the torso still while the leg does the work.

This movement trains the front of the hip and the deep trunk muscles that keep the pelvis stacked when one leg leaves the floor. You should feel the effort in the hip flexors and lower abs more than in the neck or low back. The exercise is especially useful when you want a bodyweight option for core stability, hip control, warmups before running or leg training, or accessory work when you need clean pelvic position instead of brute force.

Set up flat on the floor with your shoulders relaxed, arms by your sides, and both legs straight. Before each rep, exhale lightly, draw the ribs down, and press the low back toward the floor so the pelvis does not tip forward. Lift one leg with the knee straight until it is stacked over the hip, or as high as you can without losing trunk position, then lower it slowly under control. The non-working leg should stay quiet and long instead of popping up or bending to help.

Use a smaller range if your hamstrings are tight or if the low back starts to lift. A smooth tempo matters more than height: a controlled lift, a brief pause, and an even slower lowering phase will make the exercise much more effective than kicking the leg up. Because the movement is bodyweight, the challenge comes from precision, not load. When done well, Lying Single Leg Raise teaches you to move the hip without letting the pelvis and spine drift with it.

Instructions

• Lie on your back on a mat with both legs straight, feet together or hip-width, arms by your sides, and palms down for support.
• Set your shoulders heavy and keep your chin slightly tucked so your neck stays relaxed.
• Press your low back gently toward the floor with a small exhale and a light posterior pelvic tilt.
• Keep one leg long on the floor while the other leg begins the raise with the knee straight and toes pointed up or neutral.
• Lift the working leg until it is stacked over the hip or until your pelvis starts to rock.
• Pause for a beat at the top without curling your torso or letting the ribs flare.
• Lower the leg slowly until the heel nearly touches the floor or the lowest position you can hold without losing the back position.
• Switch legs or repeat on the same side for the planned reps, breathing out on the lift and in on the way down.

Tips & Tricks

• If your low back arches, shorten the range before trying to lift higher.
• Keep the non-working leg heavy; a bent knee or rising heel usually means the pelvis is helping.
• Use a 2-3 second lowering phase to make the rep harder without adding load.
• A slight bend in the lifting knee is fine if tight hamstrings are pulling the pelvis off the floor.
• Stop the rep when the opposite hip starts to hike or rotate.
• Keep the movement from the hip, not from swinging the foot upward.
• Exhale at the top to help the ribs stay down and the pelvis stay tucked.
• If you feel it mostly in the neck, rest your head fully and relax the shoulders.
• Work one side at a time if alternating legs makes your pelvis rock.
• End the set when you can no longer lower the leg without losing back contact.

Frequently Asked Questions

What muscle does Lying Single Leg Raise target most?

It mainly trains the hip flexors and lower abdominal stabilizers, with the quads and deep core helping keep the pelvis steady.

Is this the same as a leg raise on a bench or captain's chair?

No. This version is done on the floor, so the low back and pelvis have to stay controlled without any support from a pad or handles.

Should both knees stay straight?

Yes, ideally. A small bend is okay if straightening the leg pulls your pelvis off the floor.

Where should I feel the exercise?

You should feel it in the front of the hip and lower abs, not in the low back.

Why does my low back arch when I raise the leg?

Usually the leg is going too high for your current control or the ribs are flaring; reduce the range and exhale harder.

Can beginners do this exercise?

Yes. Beginners should start with one leg at a time, a smaller range, and slower reps rather than trying to lift to vertical immediately.

Do I need to alternate legs every rep?

Not necessarily. You can finish one side before switching, as long as the trunk stays equally stable.

How can I make it harder?

Slow the lowering phase, add a pause at the top, or work closer to the floor without losing spinal position.