Strengthening Leg Raises Exercises

Lateral Leg Raise

• Performed in a 4-count, slow cadence to strengthen lateral hip and upper leg muscles.
• Begin lying on the right side with legs extended straight, feet together, and toes pointing ahead, supported by the right elbow at a 90-degree bend.
• Alternate starting position by lying on the left side with the same leg setup.

Medial Leg Raise

• Executed in a 4-count, slow cadence to enhance inner thigh and hip muscle strength.
• Start on the left side, extending the left leg while bending the right leg at 90 degrees behind it, upper body supported by the left elbow.
• Alternate starting position on the right side with the right leg extended and the left leg bent similarly.

Bent-Leg Lateral Raise

• Carried out in a 4-count, slow cadence targeting hip rotator muscles.
• Commence lying on the right side with both legs bent at 90 degrees and feet together, supported by the right elbow.
• Alternate on the left side with the same leg configuration.

Single-Leg Tuck

• Conducted in a 4-count, slow cadence to strengthen hip flexors, lateral hip, and upper leg muscles.
• Start on the right side with legs extended, raising the left leg 6 to 8 inches above ground, supported by the right elbow.
• Alternate on the left side, raising the right leg to the same height.

Single-Leg Over

• Maintained for 20-30 seconds on each side to improve hip and lower back flexibility.
• Begin in a supine position, arms sideward, palms down, and head on the ground.
• For the right stretch, bend the left knee to 90 degrees over the right, grasping the outside of the left knee with the right hand, pulling toward the right.
• Reverse to stretch the left side by bending the right knee similarly and pulling with the left hand, holding each stretch for 20-30 seconds.