Lying Leg Raise and Hold
Description
The lying leg raise and hold combines a leg raise with a static top hold. The pause at the top adds isometric tension and builds endurance in the lower abs and hip flexors.
Muscle Group
Equipment Required
Lying Leg Raise and Hold Instructions
- Lie flat on your back with the legs extended.
- Place the hands at your sides for support.
- Brace the core and press the lower back to the floor.
- Keeping the legs straight, lift them up toward the ceiling.
- Stop when the legs are roughly vertical.
- Hold the top position for several seconds while squeezing the abs.
- Lower the legs back down with control to just above the floor.
- Repeat for the desired number of repetitions.
Lying Leg Raise and Hold Form & Visual
Lying Leg Raise and Hold Benefits
- Builds isometric core strength at the top of the leg raise.
- Hammers the lower abs and hip flexors.
- No equipment needed.
- Trains anterior core endurance.
- Improves mind muscle connection.
- Carryover to L sit and front lever progressions.
Lying Leg Raise and Hold Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques
- Transverse abdominis
Lying Leg Raise and Hold Variations & Alternatives
- Lying Leg Raise
- Hanging Leg Raise
- L Sit
- Hollow Hold
