Lying Leg Raise
Description
The lying leg raise is a core exercise where you lie on your back and lift both straight legs from the floor up to vertical (or as close as your strength allows), then lower them back down under control. It builds the lower abdominals and hip flexors, and trains the core to resist lower-back arching as the legs descend.
Equipment Required
Lying Leg Raise Instructions
- Lie flat on your back on the floor with your legs straight and arms extended at your sides, palms down.
- Place your hands flat under your glutes for added lower-back support if needed.
- Brace your core hard. Press your lower back firmly into the floor and keep it there throughout the entire set.
- Lift both straight legs off the floor by contracting your abs and hip flexors. Keep your legs straight or with a slight bend in the knees.
- Continue lifting until your legs reach vertical (90 degrees) or as high as your range allows while keeping your lower back pressed into the floor.
- Pause briefly at the top, then lower the legs back down slowly under control over a count of two to three seconds.
- Stop just before your heels touch the floor — keep tension on the abs throughout the set.
- If your lower back lifts off the floor, you have lowered too far. Reduce the range until you can maintain back contact.
Lying Leg Raise Form & Visual
Lying Leg Raise Benefits
- Builds the lower abs and hip flexors
- Trains the core to resist lower-back arching
- No equipment needed — works anywhere
- Easier to scale than hanging variations
- Excellent accessory for compound lifts
- Improves hip flexibility and core endurance
Lying Leg Raise Muscles Worked
- Rectus abdominis (especially the lower portion)
- Hip flexors (iliopsoas)
- Obliques (secondary)
- Transverse abdominis
Lying Leg Raise Variations & Alternatives
- Lying Single-Leg Raise
- Alternating Lying Leg Raise
- Lying Leg Hip Raise
- Twisted Leg Raise
- Hanging Leg Hip Raise (advanced)
- Bent-Knee Lying Leg Raise (regression)
- Weighted Lying Leg Raise (ankle weights)
- Tempo Lying Leg Raise (4-sec descent)
