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EXERCISE PDF

Lying Leg Raise

Raise both legs using the hip flexors while the abdominals stabilize the pelvis and lower back.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Lying Leg Raise: English PDF page 1 of 2
Lying Leg Raise: English PDF page 1 of 2
Lying Leg Raise: English PDF page 2 of 2
Lying Leg Raise: English PDF page 2 of 2

Review the movement

Left to right: legs lowered → raise the legs → return without arching the lower back
Left to right: legs lowered → raise the legs → return without arching the lower back

Muscles used

Main muscles

  • Hip flexors, especially iliopsoas

Assisting & stabilizing muscles

  • Other hip flexors
  • Rectus abdominis and obliques (pelvic stability)
  • Quadriceps (maintaining extended knees)

How to perform

  1. Lie on a mat with head and shoulders supported, legs together and arms by your sides, palms down.
  2. Brace gently and tilt your pelvis slightly back, bringing the lower back toward the floor without forcefully pressing it down.
  3. Exhale and raise both legs toward vertical with knees extended. Avoid momentum or bouncing the hips upward.
  4. Inhale and lower slowly, stopping before your lower back arches. Reaching the floor is unnecessary.

Cautions

  • Shorten the lowering range if your back arches; do not drop the legs or lift your head.
  • Stop for back or hip pain.
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