What is Arch Leg Raise?

The Arch Leg Raise is an easy prone bodyweight exercise that lifts both legs off the floor to strengthen the hamstrings, glutes, and lower back. Perform controlled raises with toes pointed and glutes engaged, avoiding lower-back overextension. Great for posterior chain endurance and rehab-friendly strengthening.

How to Do Arch Leg Raise

  1. Assume prone position: Lie face down with head neutral, hands under forehead or resting on the floor, legs together and toes pointed backward.
  2. Engage core and glutes: Tighten your core, squeeze glutes and press legs together to stabilize the pelvis and protect the lower back.
  3. Lift legs slowly: Raise both legs a few inches off the floor using hamstrings and glutes, keeping movement slow and controlled; stop before lower-back arching.
  4. Pause and hold: Hold the top position for one to two seconds while keeping glutes engaged and breathing evenly; avoid overextension in the lumbar spine.
  5. Lower with control: Lower legs slowly back to the floor, maintaining tension and spinal neutrality; rest briefly and 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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Arch Leg Raise?

Improves strength in hamstrings, glutes, and lower back, boosts posterior-chain endurance, and supports hip extension control. It's low-impact and equipment-free, useful for posture and rehabilitative strengthening when performed safely with controlled motion.

What common mistakes should I avoid?

Avoid lifting legs too high, using momentum, hyperextending the lumbar spine, and holding your breath. Focus on controlled range of motion, engaged glutes and core, and a neutral neck to reduce strain and injury risk.

How can I progress or regress the Arch Leg Raise?

To regress, reduce range of motion, perform single-leg raises, or limit reps. To progress, add slow eccentrics, increase repetitions, use light ankle weights, or combine with prone back extensions for greater posterior-chain challenge.