Kneeling Leg Raise (female)

Kneeling Leg Raise demonstration gif

Instructions:

  • 1Start by coming into a four-point kneeling position on your mat
  • 2From here, extend one leg straight behind you while you keep your hips in a square towards the floor
  • 3Lift and lower this leg without arching your back or shifting your bodyweight
  • 4Hold your core tight and keep your torso stable
  • 5After your set, switch legs. If specified, repeat for the number of reps

Tips:

  • Keeping your gaze at the floor in front of you can help you maintain a neutral spine
  • Avoid shrugging your shoulders or tensing your neck
  • Breathe out as you lift your leg and breathe in as you lower it
  • Engage your core throughout the entire exercise to stabilize your body

Kneeling Leg Raise: A Comprehensive Guide

The kneeling leg raise is an effective bodyweight exercise that targets the hips while also promoting flexibility and stability. This exercise can be performed at home or anywhere you have enough space to kneel. Known for its versatility, it is often referred to as kneeling leg lifts, kneeling rear leg raises, or kneeling side leg raises. Each variation provides unique benefits that enhance your workout routine.

Instructions for Performing Kneeling Leg Raises

  1. Start Position: Begin in a kneeling position on a comfortable surface. Ensure your knees are hip-width apart and your back is straight.
  2. Raise the Leg: Engage your core and lift one leg straight back while keeping your knee straight. Focus on using your hips to drive the movement.
  3. Hold and Return: Hold the raised position for a moment, then lower your leg back to the starting position. Repeat for desired repetitions before switching legs.

Variations to Explore

To further enhance your workouts, consider trying variations of the kneeling leg raise:

  • Kneeling leg lift with back stretch: Combine the leg lift with upper body stretches to improve overall flexibility.
  • Kneeling lateral leg raise: Move your leg to the side to target different hip muscles.
  • Kneeling alternating arm leg raise: Add an arm raise while lifting your leg to engage your upper body and enhance balance.
  • Kneeling side plank leg raise: Incorporate a side plank position for a challenging core workout.

Benefits of Kneeling Leg Raises

The kneeling leg raise offers numerous benefits:

  • Strengthens Hip Muscles: This exercise effectively targets and strengthens the hip flexors and glutes.
  • Improves Core Stability: Engaging your core during the movement enhances overall stability.
  • Increases Flexibility: The various stretches during the exercise lead to improved flexibility in the hip region.

Incorporating kneeling leg raises into your workout routine can significantly increase your physical fitness levels. Whether you are a beginner or an experienced individual, this exercise is adaptable to your fitness needs. Ensure you maintain proper form to maximize effectiveness and reduce the risk of injury. Enjoy the journey to stronger hips and a more stable core!

Kneeling Leg Raise Muscles Worked

Arms

Back

Core

Legs