Lying Leg Hip Raise On Floor

The Lying Leg Hip Raise on Floor is a powerful exercise that targets the lower body, especially the glutes, hamstrings, and lower back. It is a simple yet effective movement that can be done at home or in the gym, using only your body weight and a flat surface. To perform this exercise, lie down on your back with your arms by your sides and your legs straight. Keep your feet together and your toes pointed towards the ceiling. Engage your core muscles by drawing your belly button towards your spine. From this starting position, contract your glutes and lift your legs off the floor, towards the ceiling. Keep them straight and try not to bend your knees. You should feel a stretch in your hamstrings and a contraction in your glutes as you raise your legs. Continue to lift your legs until your hips are fully extended and your feet are facing the ceiling. Pause briefly at the top of the movement, and then slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions, maintaining control and focus throughout the exercise. As you become more experienced, you can add variations such as using ankle weights or incorporating a stability ball. The Lying Leg Hip Raise on Floor is an excellent exercise for strengthening and toning the lower body. It targets the glutes, hamstrings, and lower back, helping to improve stability and posture. Whether you're a beginner or an experienced fitness enthusiast, adding this exercise to your routine can lead to great benefits for your overall fitness level.

Instructions

• Lie flat on your back on a mat or towel.
• Place your arms by your sides, palms facing down.
• Bend your knees and place your feet flat on the floor, hip-width apart.
• Engage your core and glutes, and press your lower back into the floor.
• Exhale and lift your feet off the ground, with your knees bent at a 90-degree angle.
• Continue lifting until your thighs are perpendicular to the floor, and your shins are parallel to it.
• Pause for a moment at the top, squeezing your glutes.
• Inhale and slowly lower your legs back to the starting position, with control.
• Repeat for the recommended number of repetitions.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and control.
• Focus on using your glutes to lift your legs, rather than relying on momentum.
• Keep your hips, legs, and feet in alignment to maximize effectiveness.
• Control the descent of your legs to engage your muscles on the way down.
• Breathe steadily throughout the movement, exhaling as you lift your legs and inhaling as you lower them.
• Incorporate variations such as placing your feet on an elevated surface for an added challenge.
• To increase the difficulty, hold a dumbbell or weighted plate between your feet.
• Warm up your hip muscles and glutes with exercises like squats or bridges before performing this exercise.
• Ensure that your lower back stays in contact with the floor throughout the movement.
• If you feel any discomfort or strain in your lower back, try modifying the exercise or consult a fitness professional.