Medicine Ball Lying Leg Raise

Strengthen your core and hip flexors with medicine ball lying leg raises. This exercise targets your lower abs and improves stability using added

IntermediateWaist Medicine Ball

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

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Variations of Medicine Ball Lying Leg Raise

Compound

Assisted Lying Leg Raise With Throw Down

Waist · Rectus Abdominis · Assisted

Intermediate

Compound

Lying Leg Raise Flat Bench

Waist · Iliopsoas · Body weight

Intermediate

Compound

Lying Leg Raise

Waist · Rectus Abdominis · Body weight

Intermediate

Compound

Hanging Leg Hip Raise

Waist · Iliopsoas · Body weight

Intermediate

Description

An abdominal exercise performed while lying on the floor, lifting legs with a medicine ball between them.

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How to do Medicine Ball Lying Leg Raise

01
Setup
Lie supine on the floor with your lower back pressed into the mat, placing your hands flat on the floor beside your hips for stability or under your glutes for lower back support.
02
Setup
Position a medicine ball securely between your ankles or inner thighs, ensuring it is firmly held and will not slip during the movement.
03
Keeping your legs straight and the medicine ball secure, slowly raise your legs towards the ceiling until your hips are fully flexed and your legs are perpendicular to the floor; exhale as you lift.
04
Control the descent by slowly lowering your legs back down towards the floor, stopping just before your heels touch the ground to maintain continuous tension; inhale as you lower.
05
Perform the movement with a controlled tempo, focusing on engaging your core to prevent your lower back from arching off the floor throughout the entire exercise.

Tips

If you feel your lower back arching, place your hands palms down under your glutes to provide additional lumbar support and ensure your spine stays neutral.
Avoid using momentum to swing your legs up; perform each raise and lower slowly and deliberately to maximize muscle engagement and minimize injury risk.
Exhale forcefully as you lift your legs to help engage your deep core muscles more effectively, and inhale slowly as you control the descent.
Adjust the medicine ball's position (e.g., higher between thighs vs. lower at ankles) to modify the lever arm and intensity of the exercise, finding what challenges you best.

Common mistakes

Many people arch their lower back off the floor during the raise, which can strain the spine; fix this by keeping your core braced and only lowering your legs as far as you can without your back lifting.
Swinging the legs up instead of performing a controlled movement reduces muscle activation and effectiveness; fix this by slowing down the movement, especially the lowering phase, to ensure your core muscles are doing the work.
Not securing the medicine ball properly can cause it to drop, disrupting the exercise and potentially causing injury; fix this by actively squeezing the ball between your ankles or thighs throughout the entire set.

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Questions

What muscles does Medicine Ball Lying Leg Raise work?

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

Is Medicine Ball Lying Leg Raise good for beginners?

Medicine Ball 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 Medicine Ball Lying Leg Raise?

You need Medicine Ball to perform Medicine Ball 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 Medicine Ball Lying Leg Raise?

If you feel your lower back arching, place your hands palms down under your glutes to provide additional lumbar support and ensure your spine stays neutral. Avoid using momentum to swing your legs up; perform each raise and lower slowly and deliberately to maximize muscle engagement and minimize injury risk. Exhale forcefully as you lift your legs to help engage your deep core muscles more effectively, and inhale slowly as you control the descent. Adjust the medicine ball's position (e.g., higher between thighs vs. lower at ankles) to modify the lever arm and intensity of the exercise, finding what challenges you best.

What are common mistakes when doing Medicine Ball Lying Leg Raise?

Many people arch their lower back off the floor during the raise, which can strain the spine; fix this by keeping your core braced and only lowering your legs as far as you can without your back lifting. Swinging the legs up instead of performing a controlled movement reduces muscle activation and effectiveness; fix this by slowing down the movement, especially the lowering phase, to ensure your core muscles are doing the work. Not securing the medicine ball properly can cause it to drop, disrupting the exercise and potentially causing injury; fix this by actively squeezing the ball between your ankles or thighs throughout the entire set.