Prone Leg Raise

Setup

1. 01Lie face down on a mat with legs straight and hips pressed into the floor.
2. 02Rest the forehead on stacked hands to keep the neck neutral.
3. 03Brace the trunk lightly so the pelvis stays anchored.

Execution

1. 01Squeeze the glute and lift one straight leg a few inches off the floor.
2. 02Raise only as high as the hips can stay square on the mat.
3. 03Pause briefly at the top with the glute fully contracted.
4. 04Lower slowly and repeat, then switch legs.

Checkpoints

• -Both hip bones stay in contact with the mat.
• -The lift comes from the glute, not from arching the lower back.
• -The knee stays straight through the whole rep.
• -Neck stays relaxed and neutral on the hands.

Common mistakes

• -Lifting the leg too high and hinging through the lumbar spine.
• -Rolling the pelvis toward the working side.
• -Rushing reps instead of pausing at the top.
• -Holding the breath during the squeeze.