Prone Leg Raises

A compound back and glute exercise performed face-down where you raise both legs to strengthen the posterior chain.

Instructions

1. Lie face-down on a mat with your legs extended together.
2. Rest your forehead on your hands or a towel to keep your head neutral.
3. Engage your core and glutes to prepare for the movement.
4. Raise both legs off the ground simultaneously while keeping them straight or slightly bent.
5. Lift to a comfortable height without excessive arching of the lower back.
6. Squeeze your glutes and lower back muscles at the top of the movement.
7. Lower your legs back down in a controlled manner.
8. Repeat for the desired number of repetitions.

Tips

• Keep your hips and pelvis stable throughout the movement.
• Do not hyperextend your lower back; maintain a neutral spine.
• Exhale as you raise your legs and inhale as you lower them.
• For easier variation, raise legs one at a time.
• Move slowly with control to maximize muscle engagement.
• Perform on a well-padded surface to protect your hips.