Prone Leg Raises
Lying face down, you lift both legs together a short distance off the floor using the glutes and lower-back muscles, then lower under control. It is a simple, equipment-free strengthener for the rear chain that suits beginners and anyone whose training is heavy on sitting and light on hip extension. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets x 4-6 reps with a 3-sec hold at the top | 90 sec - 2 min |
| Muscle | 3 sets x 9-12 reps | 60-90 sec |
| Endurance | 2-3 sets x 18-27 reps | 30-45 sec |
Level — Beginner
Beginner — the double-leg lift asks more of the lower back than single-leg versions, so keep the range deliberately small.
Proper form — 5 cues
- Lie face down with legs straight, feet hip width, and forehead resting on stacked hands.
- Press the pelvis gently into the mat before either leg moves.
- Squeeze both glutes first, then let that squeeze float the legs up a few centimetres.
- Keep the knees straight and the feet long — reach the toes away from your head.
- Lower both legs slowly until the toes kiss the floor, then repeat without resting on the way down.
Breathing: Exhale as the legs rise, inhale as they lower — avoid the instinct to hold your breath at the top.
The 3 mistakes Maddy corrects most
Common questions
What muscles do prone leg raises work?
Primarily the gluteus maximus and the erector spinae muscles running along your lower back, with the hamstrings assisting the lift. Because both legs rise together, the load on the back extensors is higher than in single-leg versions — that is the strengthening stimulus, and also the reason to keep the lift small and controlled.
Prone leg raises vs lying leg raises on my back — are they the same?
Opposites, in fact. On your back, raising the legs trains the abs and hip flexors on the front of the body. Face down, raising the legs trains the glutes and lower back on the rear. Search results often blur the two, so check which surface you are lying on: front-down means posterior chain, back-down means core and hip flexors.
How many prone leg raises should a beginner do?
Start with two or three sets of eight to ten slow reps, holding one second at the top, two or three times a week. If your lower back feels tight afterward, reduce the height of the lift before you reduce the reps — a lower, glute-driven lift usually resolves it. Progress by adding the three-second top hold rather than by lifting higher.
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