Library / Exercises

Prone Leg Lifts

Prone leg lifts are a simple exercise designed to enhance stability, core strength, and flexibility. By regularly practicing this move, you’ll notice improved posture and reduced back pain, keeping you active and agile.

Equipment

Body Weight

Target

Glutes

Difficulty

Easy
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Woman in a pink top and gray leggings lies on a yoga mat, arms folded under the head, legs lifted straight back in a prone exercise (superman pose).

Prone Leg Lifts

Prone Leg Lifts Step-by-Step Instructions

1

Start by lying flat on your stomach.

2

Align your head, neck, and spine.

3

Tighten your lower abdomen muscles.

4

Slowly lift one leg, keeping it straight and your foot slightly turned inward.

5

Hold briefly, then lower gently.

Mistakes to Avoid

  1. Avoid lifting your hip, turning your foot outward, or straining your back while lifting.
  2. Maintain proper form and alignment throughout.
  3. Always stop if you feel pain and take breaks between sets for optimal recovery.