Core · Isolation

Lying Leg Raise

A floor leg raise for the lower abs and hip flexors.

MAIN MUSCLE
Abs
ALSO WORKS
Hip flexors
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-3
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your back with legs straight and hands under the hips.

  2. Press the lower back into the floor.

  3. Raise the legs until they are vertical.

  4. Lower slowly, stopping before the lower back arches.

COMMON MISTAKES

  • Swinging the legs; control both the lift and the lowering.
  • Only lifting the legs at the hips; finish by curling the pelvis up.

TIPS

  • Think of bringing the pelvis toward the ribs, not just the knees up.

QUESTIONS

Which muscles does Lying Leg Raise work?

The main muscle is Abs. It also works Hip flexors.

How many reps should I do?

FORGE suggests 10-15 reps for Lying Leg Raise. The app adjusts sets and reps to your goal and level.

What can I do instead of Lying Leg Raise?

These train the same muscles: Reverse Crunch, Hanging Leg Raise, Dead Bug.