Lying Leg Raise
The lying leg raise is one of the most effective bodyweight exercises for developing the lower portion of the abdominal muscles while also improving hip flexor strength and core stability. Requiring no equipment and very little space, it is a staple exercise for beginners, athletes, and advanced fitness enthusiasts alike.
Although it appears simple, the lying leg raise demands excellent control throughout every repetition. Swinging the legs or allowing the lower back to arch excessively reduces effectiveness and places unnecessary stress on the lumbar spine. Performed correctly, it builds strength, improves body control, and forms an excellent foundation for more advanced core movements.
Whether your goal is visible abdominal definition, improved athletic performance, or better core endurance, the lying leg raise deserves a place in your training routine.
Muscles Worked
The lying leg raise primarily targets:
- Rectus abdominis
- Lower abdominal region (emphasised)
- Hip flexors
- Iliopsoas
- Rectus femoris
Secondary muscles include:
- Obliques
- Transverse abdominis
- Tensor fasciae latae (TFL)
- Quadriceps
- Lower back stabilisers
The abdominal muscles work mainly to prevent excessive movement of the pelvis while the hip flexors lift the legs.
How to Perform the Lying Leg Raise
- Lie flat on your back on an exercise mat.
- Place your hands beside your body or underneath your hips for additional lower back support.
- Keep both legs straight with your feet together.
- Brace your abdominal muscles before beginning.
- Slowly raise both legs until they reach approximately 90 degrees or slightly higher.
- Pause briefly at the top while maintaining tension.
- Lower your legs under complete control without allowing them to touch the floor.
- Repeat for the desired number of repetitions.
Move slowly throughout the exercise rather than relying on momentum.
Video
Proper Form Tips
Maintain a neutral head position throughout the movement.
Keep your core braced before lifting the legs.
Avoid excessive arching of the lower back.
Raise and lower the legs using controlled movements.
Keep the knees only slightly bent if flexibility is limited.
Do not bounce the feet off the floor between repetitions.
Exhale as the legs rise.
Inhale during the lowering phase.
Focus on maintaining constant abdominal tension from beginning to end.
Benefits of the Lying Leg Raise
Strengthens the Entire Core
The lying leg raise places continuous tension on the abdominal muscles, helping build strength and endurance throughout the core.
Emphasises the Lower Abdominals
While the rectus abdominis contracts as one muscle, many people feel greater activation in the lower portion during leg raises due to the movement pattern.
Improves Hip Flexor Strength
Strong hip flexors contribute to sprinting, jumping, kicking, climbing stairs and many athletic movements.
Requires No Equipment
The exercise can be performed virtually anywhere, making it ideal for home workouts and travel.
Builds Core Endurance
Longer sets improve muscular endurance, helping maintain posture and spinal stability during everyday activities and sports.
Supports Advanced Exercises
Developing strength with lying leg raises prepares you for hanging leg raises, toes-to-bar, L-sits and gymnastics-based movements.
Common Mistakes
Swinging the Legs
Using momentum reduces abdominal activation and makes the exercise less effective.
Arching the Lower Back
Allowing the back to lift away from the floor increases spinal stress and decreases core engagement.
Dropping the Legs Too Quickly
The lowering phase provides significant training stimulus. Lower the legs slowly under control.
Raising the Head
Avoid lifting your head to watch your legs. Keep your neck relaxed throughout.
Going Too Low
Only lower the legs as far as you can while maintaining contact between your lower back and the floor.
Lying Leg Raise Variations
Bent Knee Leg Raise
Ideal for beginners by shortening the lever and reducing difficulty.
Single Leg Raise
Raise one leg at a time to improve stability and coordination.
Weighted Leg Raise
Hold a light dumbbell between the feet or use ankle weights for increased resistance.
Reverse Crunch Leg Raise
Lift the hips slightly at the top to increase abdominal involvement.
Hollow Body Leg Raise
Maintain a hollow body position throughout for greater core activation.
Flutter Kick Combination
Alternate small kicks at the bottom of the movement to increase endurance.
Beginner Modifications
If full lying leg raises are too challenging:
- Bend the knees during each repetition.
- Reduce the lowering range.
- Place hands underneath the hips.
- Perform fewer controlled repetitions.
- Focus on perfect technique before increasing difficulty.
Advanced Progressions
Once standard leg raises become comfortable, progress by:
- Wearing ankle weights.
- Increasing time under tension.
- Adding pauses during the lowering phase.
- Performing slow eccentric repetitions.
- Moving to hanging leg raises.
- Progressing to toes-to-bar.
- Performing dragon flag progressions.
Programming Recommendations
Depending on your goals:
Strength
- 3–4 sets
- 8–12 repetitions
- Slow controlled tempo
Muscle Growth
- 3–5 sets
- 10–20 repetitions
- Focus on constant tension
Core Endurance
- 2–4 sets
- 20–30 repetitions
Circuit Training
- 30–45 seconds of continuous repetitions
Train the core two to four times per week alongside a balanced resistance training programme.
Who Should Perform Lying Leg Raises?
This exercise is suitable for:
- Beginners
- Home exercisers
- Athletes
- Runners
- Martial artists
- Football players
- Gym enthusiasts
- Individuals improving core strength
- People seeking equipment-free abdominal exercises
Those with lower back pain should begin with bent-knee versions or seek guidance from a qualified healthcare professional before performing the exercise.
Frequently Asked Questions
Are lying leg raises good for lower abs?
They strongly activate the rectus abdominis while many people experience increased tension in the lower abdominal region due to the direction of movement.
How many lying leg raises should I do?
Most people benefit from 3–4 sets of 10–20 controlled repetitions depending on experience and fitness goals.
Why does my lower back hurt?
Lower back discomfort usually occurs when the core cannot stabilise the pelvis. Reduce the range of motion, bend the knees slightly, or place your hands beneath your hips until strength improves.
Can beginners perform lying leg raises?
Yes. Beginners should start with bent-knee leg raises and gradually progress to keeping the legs straight.
Are lying leg raises better than crunches?
Both exercises have value. Crunches primarily involve spinal flexion, while lying leg raises place greater emphasis on hip flexion combined with significant abdominal stabilisation. Including both exercises creates a more balanced core routine.
Final Thoughts
The lying leg raise remains one of the most effective bodyweight exercises for building a stronger core with minimal equipment. By focusing on controlled movement, maintaining proper spinal alignment and progressively increasing difficulty, you can develop greater abdominal strength, improved stability and better overall athletic performance. Whether incorporated into a full-body workout, an abdominal circuit or a home fitness routine, the lying leg raise offers consistent results when performed with good technique and regular progression.