How to do the Lying Leg Raise
- Lie on your back, legs straight, hands near your hips for support.
- Press your lower back into the floor and keep your ribs pulled down.
- Lift your legs together until they're pointing upward, stopping before your lower back lifts.
- Slowly lower your legs almost to the floor, then repeat the movement.
Full technique — 6 steps
- Lie flat on your back with legs straight and hands beside you or under your hips.
- Press your lower back into the floor and keep your ribs pulled down.
- Lift both legs together until they point upward or reach your active end range.
- Stop before your lower back peels off the floor or your ribs flare upward.
- Lower your legs slowly while keeping the same pelvic position against the floor.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
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
- Harder Decline Sit-Up
- Harder Hanging Leg Raise
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).
