Front Leg Raises

Front leg raises are like a curious bear lifting a paw to sniff the air. Keep your belly braced, leg long, and lift with your hip flexors, not your lower back. Raise to a comfy height, pause, then lower softly. Slow and steady makes the forest strong.

Instructions

1. Stand tall holding a wall or chair for balance, feet hip-width apart.
2. Brace your core and keep your pelvis level (no leaning back).
3. Straighten one leg and lift it forward in a controlled motion.
4. Raise until you feel your hip flexors and quads working without pain or back arching.
5. Pause briefly at the top.
6. Lower slowly to the start position and repeat, then switch legs.

Benefits

• Strengthens hip flexors and quadriceps
• Improves active hip flexion control for walking, running, and stair climbing
• Builds core stability and pelvic control
• Low equipment requirement and joint-friendly when controlled
• Can help address leg lift weakness relevant to kicks and marching patterns

Key Points

• Keep ribs down and core braced to avoid low-back arching.
• Lift with the hip, not by swinging the torso.
• Maintain a straight knee if doing the straight-leg variation.
• Use a smaller range of motion if you feel hip pinching.
• Control the lowering phase to build strength.

Common Mistakes

• Leaning back and arching the lower back to lift higher
• Swinging the leg with momentum instead of controlled lifting
• Letting the pelvis rotate or hike up
• Locking the knee aggressively or hyperextending
• Raising too high and feeling hip pinching or front-of-hip discomfort
• Shrugging shoulders and losing posture while balancing