PRONE LEG RAISE EXERCISE 

• Prone Leg Raise exercise helps to strengthen the gluteus maximus muscles in your buttocks. 

• It helps to maintain good pelvic stability and also in the prevention and rehabilitation of lower-back problems. 

• If your buttock muscles are weak, you may try to use your back in the movement, prevent this by placing a pillow under your abdomen and pelvis.

 

1. Lie down prone with your forehead resting on the back of your hands and your knees straight. Bracing your abdomen, squeeze your buttocks tightly together
2. Keep your buttocks tight and lift your right leg up in a slow, smooth movement about 12in (30cm) off the floor (or higher as your muscles become stronger).
3. Hold for 5 seconds when you reach the top of the movement, then return to the start position, slowly and with control.
4. Perform 5 reps. initially alternatively with both the legs
5. Gradually increase the number of repetitions as you feel improvement and muscle strength grows.