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.

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Lying Leg Raise

Compound

Seated Leg Raise

Waist · Rectus Abdominis · Body weight

Beginner

Compound

Lying Leg Raise Flat Bench

Waist · Iliopsoas · Body weight

Intermediate

Compound

Hanging Leg Hip Raise

Waist · Iliopsoas · Body weight

Intermediate

Compound

Lying Leg Hip Raise on Floor

Waist · Iliopsoas · Body weight

Intermediate

Description

A lying leg raise is a core exercise that targets the lower abdominal muscles. The individual lies flat on their back, raises the legs up to about 90 degrees and then slowly lowers them back down.

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How to do Lying Leg Raise

01
Setup
Lie flat on your back on a mat with your legs extended straight and together, and your arms resting alongside your body with palms down.
02
Setup
Engage your core muscles by drawing your navel towards your spine, ensuring your lower back is pressed firmly into the floor.
03
Exhale as you slowly raise your legs towards the ceiling, keeping them straight and together, until they are perpendicular to the floor or as high as comfortable without arching your back.
04
Inhale as you slowly and with control lower your legs back towards the starting position, maintaining core engagement to prevent your lower back from lifting.
05
Stop lowering your legs just before your heels touch the floor, or at the point where you can no longer keep your lower back pressed into the mat, then immediately begin the next repetition.

Tips

Emphasize the eccentric phase; focus on a slow, controlled descent of your legs to maximize time under tension and enhance core muscle engagement.
If you find your lower back lifting, place your hands palms down slightly under your glutes for support, or slightly bend your knees to reduce leverage.
Keep your gaze directed towards the ceiling and your chin slightly tucked to maintain a neutral neck position and avoid straining your cervical spine.
Actively squeeze your glutes and inner thighs throughout the movement to help keep your legs straight and together, improving control and muscle activation.

Common mistakes

Arching the lower back excessively during the raise or descent can strain the spine; fix this by ensuring your entire lower back remains pressed into the floor by actively engaging your core.
Using momentum to swing your legs up reduces abdominal work and control; fix this by initiating the movement purely with your core and hip flexors, performing a slow, deliberate lift.
Dropping your legs too quickly on the descent can create unnecessary spinal stress; fix this by controlling the lowering phase, taking at least twice as long to lower as it did to raise.

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Questions

What muscles does Lying Leg Raise work?

Lying Leg Raise primarily targets Rectus Abdominis. Secondary muscles include Gluteus Maximus, Iliopsoas, Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Lying Leg Raise good for beginners?

Lying Leg Raise is rated intermediate. 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 Leg Raise?

You need Body weight to perform Lying Leg 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 Leg Raise?

Emphasize the eccentric phase; focus on a slow, controlled descent of your legs to maximize time under tension and enhance core muscle engagement. If you find your lower back lifting, place your hands palms down slightly under your glutes for support, or slightly bend your knees to reduce leverage. Keep your gaze directed towards the ceiling and your chin slightly tucked to maintain a neutral neck position and avoid straining your cervical spine. Actively squeeze your glutes and inner thighs throughout the movement to help keep your legs straight and together, improving control and muscle activation.

What are common mistakes when doing Lying Leg Raise?

Arching the lower back excessively during the raise or descent can strain the spine; fix this by ensuring your entire lower back remains pressed into the floor by actively engaging your core. Using momentum to swing your legs up reduces abdominal work and control; fix this by initiating the movement purely with your core and hip flexors, performing a slow, deliberate lift. Dropping your legs too quickly on the descent can create unnecessary spinal stress; fix this by controlling the lowering phase, taking at least twice as long to lower as it did to raise.