Leg Raise

The leg raise is a strength training exercise that primarily targets the iliopsoas and hip flexors while the abdominal muscles contract isometrically to stabilize the body.

Instructions

1. Lie flat on your back on a floor or bench with your legs extended and arms at your sides, palms facing down for stability.
2. Keep your lower back pressed to the floor and engage your core to prevent arching.
3. With a slight knee bend to reduce lower back strain, lift both legs up together using your hip flexors.
4. Raise your legs until they reach approximately 90 degrees or slightly higher, moving with control.
5. Pause briefly at the top while maintaining core engagement.
6. Slowly lower your legs back down without letting them touch the ground between repetitions.
7. Repeat for the desired number of repetitions.

Tips

• Keep your lower back pressed to the floor to prevent excessive strain
• If 90 degrees is too challenging, raise legs only halfway up
• A slight knee bend reduces hip flexor strain and emphasizes the abs more
• You can place hands under your glutes for additional support
• Avoid using momentum; move slowly and deliberately
• For increased difficulty, keep your legs straight throughout the movement