Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
See how Lying Leg Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Also targets: hip flexors
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Lie flat on your back.
Place hands under your hips for support.
Keep your legs straight.
Raise your legs toward the ceiling.
Lower slowly, stopping before touching floor.
Keep your lower back pressed down.
Don't let lower back arch.
Control the descent.
Bend knees to make it easier.
Quality over quantity.
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.
Lower back arching for optimal results.
Changing your back position during the Lying Leg Raise can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Lying Leg Raise makes the movement harder to control and can shift work away from your Lower rectus abdominis. Use a load you can move smoothly through the intended range.
Dropping legs too fast.
Rushing through the Lying Leg Raise makes it easier to lose position and harder to keep tension on your Lower rectus abdominis. Slow down enough to control both the lifting and lowering portions of each rep.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Lying Leg Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Lying Leg Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lying Leg Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lying Leg Raise is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.