Lying Leg Raises

Level 3

Foundations of Movement II

What will this movement help with?

  • Strengthening your glute muscles helps support your knees and reduce pain
  • It also creates good alignment in your hips, knees and ankles which reduces pain and likelihood of those joints getting injuries

Muscles worked

  • Glutes (your bum)
  • Abductor & Adductors (outside & inside of your legs)


We’re coming down to the floor for this one so you may want a mat, a towel or even a jumper to lie on


10-15 Repetitions Each Leg

Step 1

Lie down on the floor on your side, making a straight line going from your head to your feet

Step 2

If it feels uncomfortable on your hip, put a support like a jumper or a cushion under the pain point

Step 3

You can put one hand under your head to support it and one hand lightly on the ground in front of your chest to help balance you

Step 4

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 5

Squeeze your glutes (your bum) and lift your top leg up to a height where it feels like your muscles are working to hold your leg up. Don’t let your top hip roll backwards - keep it on top of your bottom hip

Step 6

Pause for 2 seconds before lowering your leg down to hover above the leg still on the floor (try not to rest in between each lift) and lift it straight back up

Step 7

Repeat 10-15 times on your first leg and then the same on your second leg


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