Reverse Leg Raise
Lower Back Strengthening Exercises Video Series
The reverse leg raise is the fourth video in the lower back
strengthening exercise series.
This is not the same as a straight leg
raise that you do for the abdominal muscles.
Instead of lying on your back, you will be lying on your stomach.
Basically, you are starting in the opposite, or reverse, position for
this back exercise.
By lying face down and lifting the leg, you are engaging the lower back
muscles. This is what helps strengthen this area and minimize back pain
Additional muscles that will be strengthened include the glutes (or
your buttocks) and your legs to a lessor degree.
Be sure to inhale as you raise the leg and exhale as you bring the leg
back to starting position.
Exercise #4 - Reverse Leg Raise
This is an alternating leg lift that will contract your lower back
Start by lying face down on the exercise mat.
- Reach your arms straight out above your head with palms on
- Make sure your legs are fully extended and are close
together but not touching. They should not be wider than shoulder width
- Keep your head and neck up off the mat with eyes looking
- Lift your left leg as high as you can and hold for a second.
- Return to starting position and repeat with the other leg
making sure to keep your upper body flat on the floor.
- Repeat for 10 - 20 reps.
Tips: Press your fingertips to the mat to help hold your body steady as
you do this exercise.
Watch the video below to ensure you are doing the this move
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the reverse leg raise on youtube
Benefits of Warming Up
Before starting any strengthening exercises, you should warm up your
muscles. Check out all the benefits of warming up before exercise.
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