Quick Answer
Lying Leg Raise is a beginner strength exercise that targets your abdominals. It uses only your bodyweight. Lie flat on bench, legs extended off end.
Video Tutorial
How to Perform the Lying Leg Raise
- 1
Lie flat on bench, legs extended off end.
- 2
Place hands under glutes or grip bench sides.
- 3
Keep legs straight (slight knee bend ok).
- 4
Engage core. Exhale, lift legs straight up until perpendicular to floor.
- 5
Keep lower back pressed into bench.
- 6
Inhale, slowly lower legs back to start.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Lying Leg Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Lying Leg Raise work?
The Lying Leg Raise primarily works your abdominals. Secondary muscles include the hip flexors.
What equipment do I need for the Lying Leg Raise?
The Lying Leg Raise needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Lying Leg Raise suitable for beginners?
Yes. The Lying Leg Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Lying Leg Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Lying Leg Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.