Lying Single Leg Raise
Description
The lying single leg raise is a core exercise where you lie on your back and lift one leg at a time from the floor to vertical, then lower it under control. Training one leg at a time is easier than double-leg raises and allows beginners to build lower-ab strength progressively.
Equipment Required
Lying Single Leg Raise Instructions
- Lie flat on your back with both legs extended. Place your hands under your glutes or at your sides.
- Press your lower back into the floor. Brace your core.
- Lift your right leg straight up toward the ceiling, keeping it straight.
- Continue until your right leg is vertical (or as high as your range allows).
- Lower your right leg under control over two to three seconds. Stop just before your heel touches the floor.
- Keep your left leg flat on the floor throughout.
- Complete all reps on the right, then switch to the left.
- If your lower back lifts off the floor, reduce the range of the descent.
Lying Single Leg Raise Form & Visual
Lying Single Leg Raise Benefits
- Builds lower-ab strength progressively
- Easier than double-leg raises for beginners
- Trains the core to resist lower-back arching
- No equipment needed
- Useful rehabilitation exercise
- Easy to scale by adjusting range
Lying Single Leg Raise Muscles Worked
- Rectus abdominis (especially lower portion)
- Hip flexors (iliopsoas)
- Quadriceps (keeping leg straight)
- Transverse abdominis
Lying Single Leg Raise Variations & Alternatives
- Lying Leg Raise (both legs)
- Alternating Lying Leg Raise
- Leg Raise Hip Lift
- Hanging Leg Hip Raise
- Bent-Knee Single-Leg Raise (regression)
