Lying Abduction Leg Raise on floor
Builds core and hip control and improves hip mobility.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back on the floor with your arms by your sides, palms pressing into the floor.
- 02
Raise your straight legs together at an angle and brace your core so your lower back stays on the floor.
- 03
Lift your legs close to vertical and open them out to the sides into a wide V.
- 04
Bring your legs back together under control and lower them back to the angled start position without touching the floor.
- 05
Repeat at a steady pace without using momentum.
Beginner's guide
§ 03 · GuideBuilds core and hip control and improves hip mobility.
You should feel it in your abs and along your inner and outer thighs. It should not be felt in your lower back.
A common mistake is lowering the legs too far so the lower back arches. Keep your legs high enough and open them slowly without momentum.
How to get started at the gym
§ 04 · SisuLiftLying Abduction Leg Raise on floor is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 05 · TipsKeep your knees straight and the movement controlled, especially as you lower your legs. If your lower back lifts off the floor, keep your legs higher.
This exercise develops hip abduction and pelvic control on the floor without equipment.
More exercises: Abductors
§ 06 · Same muscles
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