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How to do the Lying Leg Raise And Hold

Glutes & HamstringsGlutes & HamsBodyweightIntermediate

The lying leg raise and hold is a deceptively demanding bodyweight movement that builds posterior chain strength through sustained tension, not just movement. Master this and you will develop the kind of glute and hamstring endurance that transfers directly to athletic power and injury resilience.

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Muscles worked

Primary
GlutesHamstrings
Secondary
Lower backCalves

Step-by-step

  1. Lie face down flat on the floor with legs straight, toes pointed, and arms resting under your hips or forehead for support.
  2. Brace your core and squeeze both glutes hard before initiating any movement to protect your lower back.
  3. Raise both legs off the floor simultaneously until you feel a strong contraction in your glutes and hamstrings, keeping knees locked.
  4. Hold the top position with maximal tension for the prescribed duration before lowering with control, never letting hips rock or shift.

Common mistakes

  • Relying on lower back momentum instead of glute drive, which shifts stress to the spine and away from the target muscles, fix this by squeezing the glutes first and initiating the lift from there.
  • Letting the legs drop too low between reps and losing tension, fix this by keeping a slight hover above the floor even at the bottom so the muscles stay loaded throughout the set.
  • Holding your breath through the iso hold, which spikes internal pressure and kills endurance, fix this by exhaling slowly and steadily during the hold to maintain control and extend time under tension.

Pro tip — Externally rotate your thighs slightly before the lift so your heels angle outward, this recruits the gluteus maximus more fully than a neutral foot position and dramatically increases the intensity of the hold.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Glutes & Hamstrings exercises

Barbell Bench SquatBarbell Bench SquatBarbell DeadliftBarbell DeadliftBarbell Front SquatBarbell Front SquatBarbell Lying Lifting (On Hip)Barbell Lying Lifting (On Hip)Barbell Romanian DeadliftBarbell Romanian DeadliftBarbell Seated Good MorningBarbell Seated Good Morning
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