Straight leg raise to strengthen hips: How to do it and Benefits | XpertsReviews.com

Strong hip joints are essential for many activities. They provide stability and balance, mobility and flexibility, lower back support, injury prevention, posture and functional independence of the human body. In addition to the basic exercises that you can include in your fitness program, do not miss the straight leg raises to strengthen the hips. These exercises are effective for strengthening the hip muscles, especially the hip flexors, glutes and quads!

What is the straight leg raise exercise?

This is a movement that involves lying down and lifting one leg at a time. It targets the hip muscles and lower abs, helping to build strength and stability, says fitness trainer Abhi Singh Thakur. The single leg raise is one of the recommended exercises after hip surgery, according to a 2017 study published in the International Journal of Sports PhysiotherapyThey are often used in physical therapy to recover from injuries or surgeries by gradually rebuilding strength and mobility in the legs and hips, Thakur says.

How does straight leg raise strengthen the hips?

When you lift your leg, it works your hip flexors (the muscles that help you lift your leg) and glutes (the muscles in your buttocks), which strengthens your hips. Strengthening your hip flexors is important because they’re essential for activities like walking, running, and climbing stairs, the expert says.

Here are some other benefits of straight leg raises:

• By lifting one leg, you engage your core muscles to maintain balance, which strengthens your abs and lower back.
• Balancing on one leg improves your stability and coordination, which is helpful for daily activities and sports.
• They help tone the quads and hamstrings, giving your thighs a firmer appearance.
• They strengthen the muscles around the knee and hip, promoting joint health and reducing the risk of injury.
• Regular practice can improve the flexibility of your hip and leg muscles.

How to do a straight leg raise?

Here’s how to perform the straight leg raise:

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• Lie on your back with your legs straight and your arms at your sides.
• Contract your abs as you lie down.
• Raise one leg toward the ceiling, keeping it straight. Make sure the other leg is on the floor.
• Hold the position for a moment, then slowly lower yourself back down.
• Follow these steps for the other leg.

When doing this exercise to strengthen the hips, keep the following points in mind:

• Do not arch your back, instead keep your back flat on the floor to avoid strain.
• Avoid rushing; move slowly to get the full effect and avoid injury.
• Make sure your abs are working to maintain good form.
• Don’t raise your legs too high. Lift them only as high as you feel comfortable, without forcing them.

Try doing three sets of 10 to 15 reps per leg, twice a week. Continue this for a few weeks to see results, advises Thakur.

Straight leg raises are great for your hips, which is why this exercise is not reserved for those who have had hip injuries or surgeries. But if you have lower back pain, avoid it, as it can make it worse. Also, supine exercises, which are lying on your back or looking up, may not be good for pregnant women due to safety concerns. It is best to consult a doctor first and then include a new exercise in your fitness routine.