Resting Leg Raise: How to Perform, Benefits, and Variations

How Do You Do a Resting Leg Raise?

The "resting leg raise," typically referring to a supine straight leg raise, is a fundamental exercise performed lying on your back to enhance core stability, strengthen hip flexors, and improve hamstring flexibility, executed by slowly lifting one or both legs while maintaining a neutral spine.

Understanding the "Resting Leg Raise"

In fitness contexts, the term "resting leg raise" commonly refers to a supine (lying on your back) leg raise, distinguishing it from exercises like hanging leg raises or standing leg raises. This foundational movement serves as an excellent tool for developing crucial aspects of lower body and core mechanics. It primarily targets the muscles responsible for hip flexion and core stabilization, making it valuable for improving posture, athletic performance, and everyday functional movement.

Musculature Involved

A successful resting leg raise requires a coordinated effort from several muscle groups:

• Primary Movers (Hip Flexors):
  • Iliopsoas: The powerful combination of the iliacus and psoas major, originating from the lumbar spine and pelvis, inserting into the femur. These are the primary drivers of hip flexion.
  • Rectus Femoris: One of the quadriceps muscles, it crosses both the hip and knee joints, contributing to hip flexion.
  • Sartorius & Pectineus: Other synergistic muscles that assist in hip flexion.
• Stabilizers (Core):
  • Transverse Abdominis: Deepest abdominal muscle, crucial for creating intra-abdominal pressure and stabilizing the lumbar spine.
  • Rectus Abdominis: The "six-pack" muscle, assists in posterior pelvic tilt and prevents lumbar hyperextension.
  • Obliques (Internal & External): Contribute to core stability and prevent rotational forces.
• Antagonists (Stretched):
  • Hamstrings: As the leg extends upwards, the hamstrings (biceps femoris, semitendinosus, semimembranosus) on the posterior thigh are stretched. Limited hamstring flexibility can restrict the range of motion.
  • Gluteus Maximus: Also stretched if the hip flexors are strong enough to achieve significant hip flexion.

Step-by-Step Execution: The Supine Straight Leg Raise

This guide focuses on the most common interpretation: the single-leg supine straight leg raise.

• 1. Starting Position:

  • Lie flat on your back on a mat or comfortable surface.
  • Ensure your lower back is in a neutral position, neither excessively arched nor pressed flat into the floor. A slight natural curve is ideal.
  • Place your hands by your sides, palms down, or gently under your glutes for slight lower back support if needed.
  • Bend one knee, placing that foot flat on the floor directly under your knee. This helps stabilize the pelvis and keeps the lower back grounded.
  • Extend the other leg straight out, keeping it active but relaxed, with the foot dorsiflexed (toes pointing up).

• 2. Core Engagement:

  • Before initiating the movement, gently brace your core. Imagine drawing your belly button towards your spine without flattening your back entirely. This engages your transverse abdominis and protects your lumbar spine.

• 3. The Ascent (Lifting Phase):

  • Slowly and with control, begin to lift the straight leg upwards towards the ceiling.
  • Keep the leg as straight as possible, avoiding bending the knee excessively. A slight micro-bend is acceptable.
  • Focus on initiating the movement from your hip flexors, not by rocking your body or using momentum.
  • Range of Motion: Lift the leg only as high as you can without your lower back arching or lifting off the floor. For many, this might be 30-60 degrees from the floor. Going higher often indicates hamstring flexibility limitations or excessive reliance on momentum and core disengagement.
  • Breathing: Exhale as you lift the leg.

• 4. The Peak (Hold):

  • Briefly pause at the top of your controlled range of motion, maintaining core engagement.

• 5. The Descent (Lowering Phase):

  • Slowly and with even greater control, lower the leg back down towards the starting position.
  • Resist gravity; do not let the leg drop. The controlled eccentric (lowering) phase is crucial for muscle development and stability.
  • Stop just before your heel touches the floor, or gently tap and immediately begin the next repetition, maintaining tension.
  • Breathing: Inhale as you lower the leg.

• 6. Repetitions:

  • Perform your desired number of repetitions on one leg before switching to the other.

Variations and Progressions

Once proficient with the single-leg supine straight leg raise, consider these variations:

• Bilateral Leg Raise: Lifting both legs simultaneously. This significantly increases the demand on the core and hip flexors and should only be attempted once a strong single-leg foundation is established. Ensure no lower back arching.
• Bent-Knee Leg Raise: Performing the raise with a bent knee (e.g., 90 degrees at the knee). This reduces the lever arm and hamstring involvement, making it easier and focusing more purely on hip flexor strength.
• Leg Lowers: Starting with legs extended straight up (or at 90 degrees), then slowly lowering them towards the floor with extreme core control. This emphasizes eccentric strength and core stability.
• Leg Raises with External Load: Adding ankle weights or holding a light dumbbell between the feet (advanced) to increase resistance.
• Leg Raises with Pilates Ball/Foam Roller: Placing a small ball or roller under the sacrum can help cue pelvic stability and engage deeper core muscles.

Benefits of Incorporating Resting Leg Raises

Regularly performing resting leg raises offers numerous advantages:

• Enhanced Core Strength and Stability: Crucial for protecting the spine and transferring force throughout the body.
• Improved Hip Flexor Strength: Strong hip flexors are vital for walking, running, jumping, and many athletic movements.
• Increased Hip Flexor and Hamstring Flexibility: The movement can actively lengthen the hamstrings and improve the functional range of motion of the hip flexors.
• Lumbar Spine Health: When performed correctly with proper core engagement, it helps train the muscles that stabilize and protect the lower back.
• Foundation for Advanced Exercises: A strong, stable core and powerful hip flexors are prerequisites for more complex movements like squats, deadlifts, and Olympic lifts.

Who Can Benefit?

This exercise is suitable for a wide range of individuals:

• Fitness Enthusiasts: To build a stronger, more resilient core.
• Athletes: Especially runners, cyclists, and martial artists, who rely heavily on hip flexor strength and endurance.
• Individuals with Desk Jobs: To counteract the effects of prolonged sitting and strengthen often-weakened hip flexors and core muscles.
• Rehabilitation Clients: Under the guidance of a physical therapist, it can be used to restore hip and core function.

Important Considerations and Safety

• Listen to Your Body: Never push through pain. If you feel sharp pain in your lower back or hips, stop immediately.
• Maintain Neutral Spine: The most critical aspect is keeping your lower back stable. If it arches significantly, reduce your range of motion or modify the exercise.
• Control Over Range of Motion: It's better to perform a smaller, controlled movement than a larger one with poor form.
• Progress Gradually: Start with single-leg variations and master them before moving to bilateral or weighted versions.
• Consult a Professional: If you have pre-existing back conditions, hip issues, or are unsure about proper form, seek guidance from a qualified fitness professional or physical therapist.