Leg Raise
The Leg Raise is a standing core and hip flexor exercise that involves lifting one leg forward while maintaining an upright posture. It strengthens the lower abdominals and improves single-leg balance without requiring equipment.
The AI analyzes your daily activity data, such as step count and sitting duration from HealthKit, to gauge hip flexor tightness before prescribing this exercise. By tracking your RPE and consistency, the app detects if your core strength is improving or if fatigue is compromising stability, adjusting set volume in real-time to prevent lower back strain.
Form Cues
- Brace your abdominals tightly before initiating movement
- Keep your torso completely vertical throughout the lift
- Lift your leg with control using hip strength, not momentum
- Keep the knee of your standing leg slightly soft
- Exhale as you lift your leg upward
- Don't lean backward to counterbalance the leg lift
- Don't swing the leg aggressively
- Don't arch your lower back at the top of the movement
- Don't lock the knee of the standing leg
- Don't let your foot crash down; control the lower
Common Mistakes
- Excessive backward leaning
- Using momentum to swing leg
- Arching the lumbar spine
- Rushing the lowering phase
- Insufficient core bracing
Muscles Worked
This exercise primarily targets the hip flexors (iliopsoas) and the lower portion of the rectus abdominis. It also engages the quadriceps (rectus femoris) to keep the leg extended and relies on the deep core stabilizers to prevent torso swaying.
Primary
Secondary
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