Rear Leg Raise Lying

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The rear leg raise lying workout is a bodyweight exercise that primarily targets the glute muscles.

By lying on your stomach and lifting one leg at a time, you engage the glutes without overstressing auxiliary muscles.

This exercise is effective because it uses your own bodyweight to provide resistance, increasing glute activation.

Regularly incorporating rear leg raise lying into your workout routine can help strengthen and tone your glutes.

Lie down on your stomach on a mat or a comfortable surface.
Extend your legs straight out behind you, keeping them close together.
Place your arms alongside your body, palms facing down.
Engage your core muscles by drawing your belly button in towards your spine.
Keeping your legs straight, slowly lift one leg off the ground, squeezing your glutes as you do so.
Pause for a moment at the top of the movement, then slowly lower your leg back down to the starting position.
Repeat the movement with your other leg, lifting and lowering it in a controlled manner.

Start by lying face down on a comfortable mat, with your legs fully extended and your arms resting by your sides. This position will allow you to fully engage your glutes during the exercise.
Engage your core muscles by gently pulling your belly button towards your spine. This will help stabilize your lower back and prevent any unnecessary strain.
Bend one knee and lift your leg off the ground, keeping it straight and in line with your body. Focus on squeezing your glutes as you lift, feeling the contraction in your buttocks.
Avoid any excessive arching of your lower back by maintaining a neutral spine throughout the movement. This will ensure that you are targeting your glutes effectively and minimizing the involvement of other muscles.
Lower your leg back down to the starting position in a controlled manner, maintaining tension in your glutes. Remember to keep your movements slow and deliberate, rather than relying on momentum.