Exercise
Lying Leg Raise
The Lying Leg Raise is a classic core-strengthening exercise that targets the lower ab muscles while reinforcing proper control and core stability.
Lying Leg Raise
The Lying Leg Raise is performed on your back with your legs extended, lifting them in a controlled manner while keeping your lower back stable against the floor. This movement places a strong emphasis on the lower portion of the abdominals, making it a staple exercise in core training, bodyweight routines, and HIIT workouts.
The key focus of the exercise is maintaining tension through the core to prevent excessive arching of the lower back. By engaging the abdominals and controlling both the lifting and lowering phases, the movement improves strength, coordination, and endurance of the core muscles. The slow eccentric (lowering) phase is especially effective for building control and reducing momentum.
Lying Leg Raise can be easily adjusted to match different fitness levels by limiting the range of motion, bending the knees, or increasing time under tension. When performed consistently with proper form, it supports better posture, enhances performance in compound lifts, and builds a strong foundation for more advanced core exercises.
How to Perform the Lying Leg Raise
1. Lie flat on your back on a mat with your legs fully extended and your arms placed palm-down alongside your body for stability. 2. Press your lower back firmly into the mat by engaging your core muscles and slightly tilting your pelvis. 3. Inhale and prepare by drawing your navel toward your spine to maintain a neutral spine position throughout the movement. 4. Keeping your legs straight and together, exhale as you slowly raise them upward until they form approximately a 90-degree angle with your torso. 5. Maintain tension in your abdominals at the top position while ensuring your lower back remains in contact with the floor. 6. Inhale as you slowly lower your legs back down toward the floor with control, maintaining core engagement throughout the descent. 7. Stop just before your heels touch the ground to maintain tension in your abdominal muscles. 8. Complete your repetitions with a consistent tempo, avoiding momentum or swinging motions.
Important information
- If you feel strain in your lower back, bend your knees slightly during the movement or place your hands under your glutes for additional support.
- Focus on using your abdominal muscles rather than your hip flexors by keeping your lower back pressed into the mat throughout the exercise.
- Adjust the difficulty by modifying the leg position: bend your knees for an easier version or add ankle weights for more resistance.
- Keep your head and shoulders relaxed on the mat to avoid neck strain; never pull on your head to assist the movement.
FAQ - Lying Leg Raise
Lying Leg Raises primarily target the lower portion of the rectus abdominis (lower abs), while also engaging the hip flexors, obliques, and lower back muscles as stabilizers. This comprehensive activation makes it particularly effective for developing the stubborn lower abdominal region that many find difficult to define.
Beginners can bend their knees slightly to reduce the lever length and workout intensity. You can also perform fewer repetitions, limit the range of motion by not lowering your legs completely to the floor, or place your hands under your lower back for additional support during the movement.
The most common mistakes include allowing your lower back to arch off the floor (which can cause strain), using momentum instead of controlled movements, and lowering the legs too quickly. Keep your lower back pressed firmly against the floor throughout the exercise and focus on using your abdominal muscles, not your hip flexors, to lift your legs.
You can safely perform Lying Leg Raises 2-3 times per week with 48 hours between sessions to allow for muscle recovery. Incorporate them into your core or full-body workouts with 2-3 sets of 10-15 repetitions, adjusting the volume based on your fitness level and recovery capacity.
To increase difficulty, try adding ankle weights, holding a dumbbell between your feet, slowing down the tempo (especially during the lowering phase), or progressing to more advanced variations like weighted leg raises or hanging leg raises once you've mastered the basic movement pattern.
Lying Leg Raise
Exercise Details
Primary Muscles
Muscle Groups
Mechanic
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
