Bodyweight

Prone Leg Raise

Prone Leg Raise effectively targets back and glutes. Lying on your stomach, lift your legs to strengthen the lower back and hips, improving posture and stability. Ideal for rehab and reducing back pain.
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Prone Leg Raise instructions
Step-by-step instructions
1
Lie face down on an exercise mat with your hands under your forehead.
2
Make sure your legs are straight behind you with your toes pointed.
3
Slowly raise one leg upwards without bending your knee. Avoid lifting your hips off the floor.
4
Lower your leg back down slowly in a controlled manner.
5
Repeat the movement for the desired number of reps, then switch legs.
Lie face down on an exercise mat with your hands under your forehead.
Make sure your legs are straight behind you with your toes pointed.
Slowly raise one leg upwards without bending your knee. Avoid lifting your hips off the floor.
Lower your leg back down slowly in a controlled manner.
Repeat the movement for the desired number of reps, then switch legs.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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