Bent leg raise: how to do it
In short
A slow move on your back where you lower your feet toward the floor with your knees bent, then bring them back. Works: core and hips.
How to do it
- Lie on your back on a mat or folded towel on a non-slip floor. Get down to the floor slowly.
- Lift your feet so your knees are bent at 90 degrees, right over your hips. Arms rest by your sides.
- Let your lower back rest gently on the mat.
- Breathe out and slowly lower your feet toward the floor, keeping your knees bent.
- Stop before your lower back lifts, then breathe in and bring your feet back up.
- Do 8 slow reps.
As you go
- Lower only as far as your lower back stays gently down.
- Breathe out as you lower, breathe in as you return.
- Keep your neck and shoulders relaxed on the mat.
What it works
- Works
- core and hips
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Moderate
An easier and a harder version
Easier
Lower just one foot at a time, or make the range smaller.
Harder
Lower more slowly, about 4 seconds, or go a little closer to the floor.
Take care
- Back: if your lower back aches or lifts off the mat, make the range smaller.
- Hips: stop short of any pinch at the front of the hip.
- Neck: let your head rest on the mat. Never pull on your head.
Where it is in the plans
In our calisthenics plan: 1 of 28 days, first on day 9, Squat without the chair.
The plan's note that day: On your back, lower your feet slowly.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 1 of 28 days: 9 | Day 9, week 2: Squat without the chair | 2 rounds: about 8 reps in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 1 of 28 days: 2 | Day 2, week 1: Squat and wall sit | 2 rounds: about 8 reps in a 55 s slot, 15 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Bent leg raise: day 9 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan