Lying Bent Legs Raise

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

BeginnerWaist Body weight

Movement: Isolation
Force: Pull
Per set: 45s
Rest: 30s

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Variations of Lying Bent Legs Raise

Compound

Lying Knee Raise

Waist · Body weight

Intermediate

Compound

Lying leg hip raise

Waist · Body weight

Intermediate

Compound

Lying Leg Raise

Waist · Rectus Abdominis · Body weight

Intermediate

Compound

Twisted Leg Raise

Waist · Body weight

Intermediate

Description

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

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How to do Lying Bent Legs Raise

01
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.
02
Setup
Bend your knees to a 90-degree angle, lifting your feet off the floor so your shins are parallel to the ground.
03
Exhale as you slowly raise your bent knees towards your chest, contracting your lower abdominal muscles to lift your hips slightly off the floor.
04
Pause briefly at the peak of the movement, focusing on the intense abdominal contraction.
05
Inhale as you slowly and with control lower your legs back to the starting position, preventing your feet from touching the floor.
06
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.

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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.