Lying Leg Raise tutorial
The lying leg raise strengthens the lower abs and hip flexors by lifting straight legs while lying on your back. It improves pelvic control and core strength and is best suited to intermediate trainees.
How to perform
- Lie on your back on a mat with legs straight and together.
- Place your hands under your hips or by your sides.
- Press your lower back into the floor and tighten your abs.
- Raise your legs, straight or slightly bent, slowly to about 90 degrees.
- At the top, lift your hips slightly off the floor to engage the abs more.
- Lower your legs under control and stop just before they touch the floor.
Breathing: Exhale as you raise your legs and inhale as you lower them.
Key tips
- Keep your lower back pressed into the floor throughout.
- The slower you lower the legs, the harder the abs work.
- Bend your knees slightly if your back starts lifting.
Common mistakes
- Arching the lower back as the legs lower.
- Dropping the legs without control.
- Swinging the legs up with momentum.
Safety: People with low-back pain should start with bent-knee or single-leg raises.
Abs and corePrimary muscle
Body weightEquipment
IntermediateLevel
Gym and homeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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