Lying One Leg Raise
Expert Advice
Ensure that your lower back remains in contact with the floor throughout the movement to prevent strain and to maximize engagement of the abdominal muscles.
How-to-do Steps
- Lie flat on your back with your legs extended.
- Place your hands beneath your lower back for support.
- Tighten your abs and raise one leg off the ground to about a 45-degree angle while keeping the other leg stationary.
- Slowly lower the raised leg back to the starting position.
- Repeat with the opposite leg for the desired number of repetitions.
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Muscles Worked
Lying One Leg Raise primarily targets the Quads, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Lying One Leg Raise work?
Lying One Leg Raise primarily targets the Quads, Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Lying One Leg Raise?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Lying One Leg Raise suitable for beginners?
Yes, Lying One Leg Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
