Lying Leg Raise
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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Use for lower ab training for optimal results. The Lying Leg Raise — a isolation pulling movement — is one of the most effective ways to train your core, with secondary work on your Hip flexors.
Everything You Need to Know About the Lying Leg Raise
The Lying Leg Raise is a good for beginners exercise that targets your Lower rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower ab training for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Lying Leg Raise — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Lying Leg Raise?
- 1
Lie flat on your back.
- 2
Place hands under your hips for support.
- 3
Keep your legs straight.
- 4
Raise your legs toward the ceiling.
- 5
Lower slowly, stopping before touching floor.
- 6
Keep your lower back pressed down.
What are the best tips for the Lying Leg Raise?
Don't let lower back arch.
Control the descent.
Bend knees to make it easier.
Quality over quantity.
Common Lying Leg Raise mistakes
Lower back arching for optimal results.
A compromised back position during the Lying Leg Raise puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Lying Leg Raise takes work away from your Lower rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Dropping legs too fast.
Rushing through the Lying Leg Raise reduces the time your Lower rectus abdominis spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Lying Leg Raise — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Lying Leg Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45s.
What are good alternatives to the Lying Leg Raise?
Other Variations
- Single Leg Raise
- Weighted Leg Raise
- Flutter Kicks
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lying Leg Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep lower back down.
- Control the descent.