Lying Leg Raises
Level 3
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)
Pointers
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
Instructions
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
