Single Leg Raise: Step-by-Step Guide, Benefits, and Variations

How Do You Do a Single Leg Raise?

The single leg raise, typically performed from a supine (lying on your back) position, is a fundamental core exercise that primarily targets the lower abdominal muscles and hip flexors, demanding precise control and spinal stability.

Understanding the Single Leg Raise

The single leg raise is a foundational exercise for developing core strength, specifically focusing on the rectus abdominis (especially the lower fibers) and the hip flexor complex. Unlike bilateral leg raises, the unilateral nature of this exercise introduces an increased challenge to spinal stabilization, as the core must work harder to prevent rotation and extension of the lumbar spine while one leg moves independently. It is a highly effective movement for improving body control, proprioception, and preparing the core for more advanced exercises.

Anatomy in Action: Muscles Engaged

To effectively perform the single leg raise and understand its benefits, it's crucial to identify the primary muscles involved:

• Primary Movers:
  • Rectus Abdominis: The superficial "six-pack" muscle, particularly its lower fibers, works to create posterior pelvic tilt and prevent lumbar hyperextension as the leg lowers.
  • Iliopsoas (Iliacus and Psoas Major): The primary hip flexors, responsible for lifting the leg against gravity.
  • Rectus Femoris: One of the quadriceps muscles, also contributes to hip flexion.
• Stabilizers:
  • Transverse Abdominis: The deep core muscle that acts like a natural corset, providing essential spinal stability and intra-abdominal pressure.
  • Obliques (Internal and External): Assist in stabilizing the trunk and preventing rotation.
  • Quadratus Lumborum: Helps stabilize the lumbar spine.

Step-by-Step Guide: Performing the Supine Single Leg Raise

This guide focuses on the most common interpretation: the supine (lying on back) single leg raise.

1. Starting Position:

   • Lie supine on a mat with your back flat against the floor.
   • Bend your knees and place your feet flat on the floor, hip-width apart. This "tabletop" position helps establish a neutral spine.
   • Place your arms by your sides, palms down, or gently support your head if needed (avoid pulling on the neck).
   • Engage your core by drawing your navel towards your spine, ensuring your lower back remains pressed into the mat. This is crucial for spinal protection and core engagement.
   • Lift both legs off the floor, bringing your knees directly over your hips and shins parallel to the floor (a "tabletop" leg position).

2. The Lowering Phase (Eccentric Action):

   • Inhale deeply. As you exhale, slowly and with control, begin to lower one leg towards the floor.
   • Keep the leg straight (or maintain a slight bend if full extension causes lower back arching).
   • The movement should be slow and deliberate, controlled by your core, not momentum.
   • Only lower the leg as far as you can without allowing your lower back to arch or lift off the mat. For some, this might mean the heel just hovers above the floor; for others, it might only be halfway down.

3. The Lifting Phase (Concentric Action):

   • Exhale as you powerfully, yet smoothly, lift the lowered leg back to the starting tabletop position.
   • Maintain core engagement and keep your lower back pressed into the mat throughout the entire movement.

4. Repetition:

   • Complete the desired number of repetitions on one leg before switching to the other, or alternate legs for a continuous challenge.
   • Aim for 8-15 repetitions per leg, or perform for a set duration, focusing on quality over quantity.

Key Form Cues for Optimal Performance

• Spinal Neutrality: The most critical cue is to maintain a neutral spine. Your lower back should remain in contact with the floor throughout the movement. Any arching indicates a loss of core engagement.
• Controlled Movement: Avoid swinging or using momentum. The speed should be slow and controlled, especially during the lowering phase (eccentric contraction), which is often more challenging and beneficial.
• Core Bracing: Before initiating the movement, brace your core as if preparing for a punch to the stomach. This creates intra-abdominal pressure, stabilizing the spine.
• Hip Flexor Dominance vs. Abdominal Control: While hip flexors initiate the leg movement, the rectus abdominis and transverse abdominis are responsible for stabilizing the pelvis and preventing lumbar extension. Focus on feeling the work in your lower abs.
• Breathing: Coordinate your breath with the movement: inhale as you prepare or lower the leg, exhale as you lift.

Common Mistakes and How to Correct Them

• Arching the Lower Back: This is the most prevalent error and indicates a weak core or lowering the leg too far.
  • Correction: Reduce the range of motion. Only lower the leg as far as you can maintain full contact between your lower back and the floor. Focus on pressing your navel towards your spine.
• Using Momentum: Swinging the leg up and down rather than controlling the movement.
  • Correction: Slow down significantly, especially during the eccentric (lowering) phase. Imagine you are moving your leg through thick mud.
• Neck Strain: Tensing the neck or lifting the head.
  • Correction: Keep your gaze directed towards the ceiling. If necessary, support your head gently with your hands, but avoid pulling on your neck. Ensure your shoulders are relaxed and down.
• Holding Your Breath: Valasalva maneuver (holding breath) can increase intra-abdominal pressure but should not be sustained.
  • Correction: Maintain a steady, controlled breathing pattern throughout the exercise.

Benefits of Incorporating Single Leg Raises

• Enhanced Core Strength: Specifically targets the lower rectus abdominis and deep core stabilizers.
• Improved Spinal Stability: Crucial for protecting the lower back and supporting all other movements.
• Stronger Hip Flexors: Contributes to improved walking, running, and athletic performance.
• Better Body Control and Proprioception: Teaches the body to move with precision and awareness.
• Reduced Risk of Lower Back Pain: A strong core is a primary defense against lumbar discomfort.
• Progression for Advanced Exercises: Builds the foundational strength required for exercises like hanging leg raises, L-sits, and planks.

Progressive Variations for All Levels

• Beginner (Reduced Leverage):
  • Bent-Knee Single Leg Lower: Keep the knee bent at a 90-degree angle throughout the movement, significantly reducing the leverage and making it easier to control the lumbar spine.
  • Heel Slide: Keep the foot on the floor and slide the heel away from you, only going as far as you can maintain core engagement.
• Intermediate (Standard):
  • Straight Leg Lower (Reduced Range): As described in the main instructions, but only lower to a point where the back remains flat.
  • Alternating Single Leg Raise: Continuously alternate legs without resting in the tabletop position between reps, increasing the time under tension for the core.
• Advanced (Increased Leverage/Resistance):
  • Full Straight Leg Lower: Lower the straight leg all the way until the heel lightly taps or hovers just above the floor, maintaining perfect spinal contact.
  • Ankle Weights: Add light ankle weights to increase the resistance.
  • Resistance Band: Loop a resistance band around your feet or ankles to provide additional resistance, especially during the lifting phase.
  • Arms Overhead: Extending your arms overhead increases the leverage on your core, making the exercise more challenging.

Integrating the Single Leg Raise into Your Program

The single leg raise is a versatile exercise that can be incorporated into various fitness routines:

• Warm-up: A few sets can activate the core and prepare the body for more intense movements.
• Core Circuit: Combine it with planks, bird-dogs, and Russian twists for a comprehensive core workout.
• Strength Training: Perform it between sets of compound lifts (e.g., squats, deadlifts) to maintain core integrity.
• Rehabilitation: Often used in physical therapy for individuals recovering from lower back or hip issues, under professional guidance.

Conclusion

The single leg raise is more than just an abdominal exercise; it's a fundamental movement for building a resilient, stable core. By mastering its proper execution and understanding the underlying biomechanics, you can significantly enhance your spinal health, improve overall body control, and establish a strong foundation for all your fitness endeavors. Prioritize form over ego, and you will unlock the full potential of this powerful exercise.