Lying Bent Legs Raise

Strengthen your lower abdominal muscles and hip flexors with the Lying Bent Legs Raise.

Beginner

Isolation

Pull

45s per set30s rest

Waist

Body weight

Variations of Lying Bent Legs Raise

Compound

Lying Knee Raise

Target your lower abs and hip flexors with the lying knee raise. This effective bodyweight exercise builds core strength and improves stability.

Intermediate

WaistBody weight

Compound

Lying leg hip raise

Strengthen your lower abs and hip flexors with the lying leg hip raise. Lift your legs and hips towards the ceiling for a powerful core workout.

Intermediate

WaistBody weight

Compound

Lying Leg Raise

Strengthen your core and target lower abdominal muscles with the lying leg raise. This effective exercise builds strength and improves hip flexor control.

Intermediate

WaistRectus AbdominisBody weight

Compound

Twisted Leg Raise

Engage your core and sculpt your waist with the Twisted Leg Raise. This effective bodyweight exercise targets your lower abs and obliques, enhancing core

Intermediate

WaistBody weight

Description

A core exercise that targets the lower abs. The individual lies on their back and raises their bent legs up and down.

Save Lying Bent Legs Raise to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Lying Bent Legs Raise

1
Setup
Lie supine on the floor with your lower back pressed firmly into the mat. Place your hands flat beside your hips or slightly under your glutes for support.
2
Setup
Bend your knees to a 90-degree angle, lifting your feet off the floor so your shins are parallel to the ground.
3
Exhale as you slowly raise your bent knees towards your chest, contracting your lower abdominal muscles to lift your hips slightly off the floor.
4
Pause briefly at the peak of the movement, focusing on the intense abdominal contraction.
5
Inhale as you slowly and with control lower your legs back to the starting position, preventing your feet from touching the floor.
6
Ensure your lower back remains in contact with the floor throughout the entire exercise to protect your spine and maintain core engagement.

Tips

Focus on a slow, controlled movement in both the lifting and lowering phases to maximize muscle engagement and prevent reliance on momentum.
Consciously brace your core by drawing your navel towards your spine before each repetition to activate your transverse abdominis for better stability.
If you experience lower back discomfort, place your hands palms down under your glutes to provide additional lumbar support.
Coordinate your breath: exhale as you lift your legs (the effort phase) and inhale as you lower them (the eccentric phase) to help maintain core tension.

Common Mistakes

×Arching the lower back: Prevent lower back strain by actively pressing your lumbar spine into the floor throughout the entire movement, engaging your core.
×Using momentum to swing the legs: Avoid jerking your legs up; instead, perform the raise slowly and deliberately by engaging your abdominal muscles.
×Letting the legs drop quickly: Control the descent of your legs back to the starting position; do not let them drop, as this reduces muscle engagement and increases injury risk.

In the Ellim app, Lying Bent Legs Raise unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train lying bent legs raise?

Get Ellim — Free

Frequently Asked Questions

Is Lying Bent Legs Raise good for beginners?

Lying Bent Legs Raise is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lying Bent Legs Raise?

You need Body weight to perform Lying Bent Legs Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lying Bent Legs Raise?

Focus on a slow, controlled movement in both the lifting and lowering phases to maximize muscle engagement and prevent reliance on momentum. Consciously brace your core by drawing your navel towards your spine before each repetition to activate your transverse abdominis for better stability. If you experience lower back discomfort, place your hands palms down under your glutes to provide additional lumbar support. Coordinate your breath: exhale as you lift your legs (the effort phase) and inhale as you lower them (the eccentric phase) to help maintain core tension.

What are common mistakes when doing Lying Bent Legs Raise?

Arching the lower back: Prevent lower back strain by actively pressing your lumbar spine into the floor throughout the entire movement, engaging your core. Using momentum to swing the legs: Avoid jerking your legs up; instead, perform the raise slowly and deliberately by engaging your abdominal muscles. Letting the legs drop quickly: Control the descent of your legs back to the starting position; do not let them drop, as this reduces muscle engagement and increases injury risk.

Related Exercises

Isolation

Lateral Bend Lying Down

Stretch your obliques and lats with the Lateral Bend Lying Down. This gentle bodyweight stretch improves spinal flexibility and reduces tension in your

Beginner

BackWaistBody weight