Exercise guide · Core & Abs

Lying Leg Raise

Lying leg raises train the lower abs and hip flexors. You lie flat with legs extended, lift them toward the ceiling, and lower under control without letting your lower back arch off the floor.

Targets: Core
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Lying Leg Raise

Lie on your back on a mat with arms at your sides or hands under your glutes for lower back support.
Keep your legs together and straight, or slightly bent if needed. Gently press your lower back into the floor.
Brace your core and lift your legs to about 90 degrees or as high as you can without your lower back peeling off.
Pause briefly at the top, then lower under control until your heels hover just above the floor.
Complete your target reps. Stop before your feet touch the floor if that helps you keep tension in your abs.
If your back lifts off the floor, shorten the range or bend your knees slightly.

Form cues

Lower back pressed into the floor
Lift with your abs, not leg momentum
Move both legs together as one unit
Exhale as your legs rise

Common mistakes

Arching your lower back off the floor at the top
Dropping your legs quickly and losing control
Swinging your legs up without bracing your core first
Resting your feet on the floor between reps

Muscles worked

Primary

Core

Secondary

None significant

Safety: Stop if you feel sharp lower back pain. Bend your knees or shorten the range if your back peels off the mat.

Alternatives

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