Standing Leg Raise

A bodyweight isolation exercise performed standing upright, raising one leg forward by flexing at the hip. Targets the hip flexors and engages the core for balance.

Instructions

1. Stand upright with your feet hip-width apart, optionally holding a stable surface for balance.
2. Engage your core and keep a slight bend in the standing leg.
3. Raise one leg forward by flexing at the hip, lifting the knee toward chest height while keeping the leg relatively straight.
4. Pause briefly at the top, squeezing the hip flexor.
5. Lower the leg back down under control without letting the foot rest fully on the ground between reps.
6. Complete all reps on one side before switching legs, or alternate sides each rep.

Tips

• Keep your torso upright; avoid leaning back to compensate
• Focus on lifting with the hip flexor rather than swinging the leg
• Maintain a steady tempo — no momentum
• If balance is an issue, hold a wall, rack, or post with one hand
• For more challenge, add an ankle weight or resistance band