Supine Leg Lifts

About This Pose

Supine Leg Lifts are a core exercise that most people do incorrectly, which is why they either feel nothing in the core or immediately feel pain in the lower back. The key is the position of the lumbar spine throughout the movement. Lie on your back. Before lifting anything, press the lower back lightly into the mat. This is the position to maintain. If the lower back arches away from the mat, the core has been lost and the hip flexors are doing all the work. Keeping the lower back contact with the mat, lift one leg to 90 degrees. Lower it slowly and with control. Switch sides. As the core strengthens, both legs can lift together and lower together. The tempo matters. Lowering slowly is more demanding than lowering quickly. The core has to work to control the descent rather than just dropping the legs. How far the legs lower before the lower back loses contact with the mat is a direct measure of core strength. Beginners may only lower to 60 or 70 degrees. Over weeks of practice, the legs can lower closer to the floor while the lower back maintains contact. This pose is foundational for people with lower back pain. A core that can hold the lumbar spine stable during leg movement is significantly better at protecting the lower back during daily activities than one that only gets trained with forward-facing ab exercises.

How to Practice

1. 1

   Lie flat on your back with arms alongside the body, or tuck the hands under the lower back for support.

2. 2

   Press the lower back firmly into the mat and engage the core.

3. 3

   On an inhale, lift the right leg to 90°, or as high as possible without the lower back lifting.

4. 4

   On an exhale, lower the right leg slowly and with control — do not let it drop.

5. 5

   Alternate sides, or lift both legs together for a greater challenge.

6. 6

   Perform 8–12 repetitions per side, keeping the breath steady throughout.

Benefits

• Strengthens the core and hip flexors
• improves lumbar stability