# Lying Leg Raise

A bodyweight core exercise targeting the abs and hip flexors. Used to build lower-abdominal control and resist lumbar extension.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/lying-leg-raise/video/male.mp4
- HTML: https://seto.fit/exercises/lying-leg-raise/

## Muscles worked

- Abs: 9/10
- Hip flexors: 7/10

## How to do the Lying Leg Raise

1. Lie on your back, legs straight, hands near your hips for support.
2. Press your lower back into the floor and keep your ribs pulled down.
3. Lift your legs together until they're pointing upward, stopping before your lower back lifts.
4. Slowly lower your legs almost to the floor, then repeat the movement.

### Full technique — 6 steps

1. Lie flat on your back with legs straight and hands beside you or under your hips.
2. Press your lower back into the floor and keep your ribs pulled down.
3. Lift both legs together until they point upward or reach your active end range.
4. Stop before your lower back peels off the floor or your ribs flare upward.
5. Lower your legs slowly while keeping the same pelvic position against the floor.
6. Finish just above the floor without letting your heels rest or your back arch.

## Common mistakes

- Lower back arching off floor
- Swinging legs with momentum
- Dropping heels between reps
- Bending knees to shorten range

## Form cues

- Flatten lower back first
- Lift from the abs
- Keep ribs down
- Stop before arching

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Crunch](https://seto.fit/exercises/cable-crunch/)
- **Machine**: [Seated Ab Machine](https://seto.fit/exercises/seated-ab-machine/)
- **Medicine ball**: [Medicine Ball Straight Arm Crunch](https://seto.fit/exercises/medicine-ball-straight-arm-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Lying Leg Raise — 30% of bodyweight**
- Harder: [Decline Sit-Up](https://seto.fit/exercises/decline-sit-up/) — 35% of bodyweight
- Harder: [Hanging Leg Raise](https://seto.fit/exercises/hanging-leg-raise/) — 75% of bodyweight

## Quick answers

### What muscles does the Lying Leg Raise work?

Primary: Abs 9/10. Also works: Hip flexors 7/10.

### When should I do the Lying Leg Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Lying Leg Raise?

Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Lying Leg Raise?

Cable machine: Cable Crunch. Machine: Seated Ab Machine. Medicine ball: Medicine Ball Straight Arm Crunch.

### What is a harder version of the Lying Leg Raise?

Decline Sit-Up (35% of bodyweight), Hanging Leg Raise (75% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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