Single Leg Raise

An isolation movement for the hip flexors and quadriceps performed while lying on your back, raising one leg. Strengthens the hip flexors and improves hip mobility.

Instructions

1. Lie flat on your back on an exercise mat or comfortable surface.
2. Keep one leg bent with your foot flat on the ground.
3. Extend your other leg straight, keeping it relatively relaxed.
4. Raise the extended leg upward, lifting it away from the ground.
5. Elevate your leg to approximately 45-90 degrees from the ground.
6. Keep your leg relatively straight throughout the movement.
7. Lower your leg back down to the starting position in a controlled manner.
8. Complete all repetitions on one leg before switching to the other side.

Tips

• Keep your lower back pressed to the floor; avoid excessive arching.
• If this is too difficult, perform with a bent knee rather than a straight leg.
• Movement should be slow and controlled; avoid momentum and swinging.
• Perform 10-15 reps per leg for adequate stimulus without excessive fatigue.
• This exercise strengthens hip flexors, which is often necessary for desk workers.
• Can be progressed by adding ankle weights for additional resistance.