How to Do the Lying Leg Raise
The lying leg raise is a floor-based core move that targets the lower abs with straight legs acting as a long lever. It needs no equipment and scales easily. It suits anyone who wants a simple lower-ab drill and can keep their lower back flat.
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Muscles worked
Primary
- Abs
Secondary
- Hip Flexors
How to do the Lying Leg Raise
- 1
Lie on your back with legs straight and palms under your hips.
- 2
Press your lower back gently into the floor.
- 3
Lift your legs together until they point at the ceiling.
- 4
Keep your knees nearly straight the whole way.
- 5
Lower your legs slowly, stopping before your lower back arches.
- 6
Hover a few inches off the floor, then start the next rep.
Form cues to remember
- Press your lower back into the floor
- Lower for three seconds
- Stop where your back starts to arch
- Keep legs together and nearly straight
Lying Leg Raise video tutorial
Common mistakes
Lower back arching off the floor
Raise the end point so your feet stop higher, or bend your knees slightly.
Using momentum at the bottom
Don't bounce off the floor; hover and go again.
Lifting the head and neck
Rest your head down and look at the ceiling.
Rushing the lowering phase
Count three seconds down; that's where the abs work hardest.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60 seconds rest |
|---|---|
| Endurance | 2–3 sets of 15–25 reps |
| Strength | 3 sets of 6–8 slow reps with a pause just off the floor |
If your lower back lifts off the floor, the exercise is too hard for now; bend your knees or shorten the range. Stop if you feel pain in your lower back.
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Track your Lying Leg Raise and watch it go up
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Lying Leg Raise FAQ
Do lying leg raises hurt your lower back?
They can if your back arches as your legs lower. Keep your lower back flat and stop the descent earlier, or bend your knees to shorten the lever.
Lying leg raise vs. reverse crunch?
The leg raise keeps legs long and works the hip flexors more. The reverse crunch curls the pelvis, which tends to focus on the abs with less hip flexor effort.
Can I do lying leg raises every day?
You can, but abs recover like any muscle. Two to four sessions a week with enough hard sets is plenty for most people.
