Lying Leg Raise
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
Lying Leg Raise
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Lying leg raises train the lower abs and hip flexors by raising your legs against gravity while keeping your back flat. Unlike hanging versions, lying leg raises are accessible to beginners while still providing significant ab challenge. The key is preventing your lower back from arching.
When to use it
Use for lower ab training for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Lie flat with hands under your hips for support. Keep your lower back pressed into the floor throughout. Raise straight legs toward the ceiling, then lower them slowly—stopping just before they touch the floor. If your back arches, bend your knees to reduce difficulty.
Lying Leg Raise — targeted muscles
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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.
When to Use the Lying Leg Raise
Use lying leg raises as a lower ab exercise when hanging leg raises are too advanced or unavailable. They work well in ab circuits or as a progression toward hanging variations. Focus on controlled negatives—the lowering phase is where the work happens.
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
Frequently Asked Questions About the Lying Leg Raise
The Lying Leg Raise primarily targets the Lower rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Lying Leg Raise include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
Yes, the Lying Leg Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Lying Leg Raise, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45s. For strength, use 8-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Lying Leg Raise can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Lying Leg Raise include: Reverse Crunch, Hanging Leg Raise. These exercises target similar muscle groups as the Lying Leg Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep lower back down.
- Control the descent.