Also known as: prone leg raise, prone hip extension, glute leg raise, back leg raise, arch raises

What is Arch Leg Raise?

An Arch Leg Raise is a prone bodyweight exercise that lifts both legs off the floor while keeping toes pointed and head neutral. It primarily targets the hamstrings, glutes and lower back. Difficulty: easy. Use slow, controlled motion to strengthen the posterior chain and protect the lower back from overextension.

How to Do Arch Leg Raise

  1. Assume prone position: Lie prone on the floor with head neutral, hands under forehead or by temples, legs together and toes pointed backward.
  2. Engage core and glutes: Tighten core and squeeze glutes, maintain a long spine and avoid overarching the lower back before initiating the lift.
  3. Lift both legs: Lift both legs slowly off the floor about 6-12 inches, keeping them straight and toes pointed; lead the movement with glute contraction.
  4. Pause at top: Pause briefly at the top while breathing evenly; avoid holding your breath or hyperextending the lower spine to reduce strain.
  5. Lower with control: Lower legs slowly with control until touching the floor, maintaining core engagement and spine neutrality - repeat for desired repetitions.

Muscle Groups

Hamstring, Glutes, Back

Description

Take a prone position on the floor. Head neutral, resting on your hands or the floor.
Legs together and toes pointed backwards. Tighten through your legs, squeeze your glutes and raise your legs off the floor. Pause at the top, lower with control. Repeat for repetitions.
Avoid overextending with the lower back, there should not be any discomfort.
Movement Group: Back
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of arch leg raises?

Arch leg raises strengthen the posterior chain—hamstrings, glutes and lower back—improve hip extension and spinal stability. They enhance posture and help reduce lower-back discomfort when performed with proper form.

What common mistakes should I avoid when doing arch leg raises?

Common mistakes include hyperextending the lower back, lifting legs too high, jerky movements, and failing to engage the core and glutes. Focus on controlled range of motion and a neutral spine to protect the lumbar region.

How can I progress or what are alternatives to arch leg raises?

To progress, increase hold time, add ankle weights, or perform single-leg variations for unilateral load. Alternatives include prone hip extensions, back extensions on a Roman chair, and glute bridges to target similar muscles.