Lying Leg Raise Flat Bench

Strengthen your core and target lower abdominal muscles with the Lying Leg Raise Flat Bench.

IntermediateWaist Body weight

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

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Variations of Lying Leg Raise Flat Bench

Compound

Seated Leg Raise

Waist · Rectus Abdominis · Body weight

Beginner

Compound

Lying Leg Raise

Waist · Rectus Abdominis · 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 core exercise that targets the lower abdominal muscles, performed by lying down on a flat bench and raising the legs.

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How to do Lying Leg Raise Flat Bench

01
Setup
Lie supine on a flat bench with your legs extended off the end, ensuring your lower back is pressed firmly into the bench. Grip the sides of the bench near your head or glutes for stability.
02
Setup
Keep your legs straight or slightly bent at the knees, and point your toes forward. Engage your core to maintain a neutral spine throughout the movement.
03
Exhale as you slowly raise your legs upwards, keeping them together, until your hips are fully flexed and your legs are perpendicular to the floor. Focus on using your lower abdominal muscles and hip flexors.
04
Inhale as you slowly lower your legs back down towards the starting position, maintaining control. Stop just before your heels touch the floor or bench, preventing your lower back from arching.
05
Continue for the desired number of repetitions, always maintaining tension in your core and avoiding any momentum.

Tips

To increase the difficulty, perform the movement with fully straight legs; to decrease it, keep a slight bend in your knees.
Focus on initiating the movement from your lower abs and hip flexors, rather than just swinging your legs, to maximize muscle engagement.
Control the eccentric (lowering) phase of the movement; slowly lowering your legs helps to build strength and prevents injury.
Keep your lower back pressed into the bench throughout the exercise to protect your spine and ensure proper abdominal engagement.

Common mistakes

Arching the lower back during the lowering phase reduces abdominal engagement and can cause back strain; keep your core tight and lower your legs only as far as you can maintain a flat back.
Using momentum to swing the legs up diminishes the effectiveness of the exercise; perform the movement slowly and controlled, focusing on muscle contraction rather than speed.
Not fully extending the legs during the lowering phase limits the range of motion; ensure your legs descend almost to the bench or floor while maintaining core engagement for a complete stretch.

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Questions

What muscles does Lying Leg Raise Flat Bench work?

Lying Leg Raise Flat Bench primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Gluteus Maximus, Pectineous, Quadriceps, Sartorius.

Is Lying Leg Raise Flat Bench good for beginners?

Lying Leg Raise Flat Bench 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 Flat Bench?

You need Body weight to perform Lying Leg Raise Flat Bench. 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 Flat Bench?

To increase the difficulty, perform the movement with fully straight legs; to decrease it, keep a slight bend in your knees. Focus on initiating the movement from your lower abs and hip flexors, rather than just swinging your legs, to maximize muscle engagement. Control the eccentric (lowering) phase of the movement; slowly lowering your legs helps to build strength and prevents injury. Keep your lower back pressed into the bench throughout the exercise to protect your spine and ensure proper abdominal engagement.

What are common mistakes when doing Lying Leg Raise Flat Bench?

Arching the lower back during the lowering phase reduces abdominal engagement and can cause back strain; keep your core tight and lower your legs only as far as you can maintain a flat back. Using momentum to swing the legs up diminishes the effectiveness of the exercise; perform the movement slowly and controlled, focusing on muscle contraction rather than speed. Not fully extending the legs during the lowering phase limits the range of motion; ensure your legs descend almost to the bench or floor while maintaining core engagement for a complete stretch.