Lying Leg Raise
Bodyweight exercise targeting lower abs and hip flexors to build core strength and stability; commonly scaled with bent knees or added weight for progression.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Quads
Accessory Muscles
Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
4/10Quads
3/10Glutes
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back on a mat with arms by your sides, palms down. Extend legs straight, feet together, heels slightly off the floor.
- Engage core by drawing belly button to spine and press lower back flat.
- Exhale and lift both legs toward ceiling, keeping them straight.
- Raise until legs are perpendicular to torso without arching back.
- Inhale and slowly lower legs with control.
- Stop 2-3 inches above floor to maintain tension.
- Repeat without letting heels touch ground.
Coaching Tips
Form Cues
- Press back flat
- Use abs to lift
- Keep legs straight
- Control descent
- No momentum
Breathing
Exhale during the lift to engage core; inhale during the controlled lower.
Tempo
3-1-3
Range of Motion
Lift legs to 90 degrees from torso; lower to 2-3 inches off floor without back arch.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use hands under lower back for support
- Bend knees if hamstrings tight
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Arching lower back
- Swinging legs up
- Letting heels touch floor
- Poor core engagement
When to Avoid
- Acute lower back injury
- Herniated disc
Flexibility Needed
- Adequate hamstring flexibility
- Hip flexion range
Build Up First
- Basic core engagement
- Proper breathing technique
Also known as
Leg Lifts, Supine Leg Raises
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