Lying Leg Raise Guide: Form, Benefits, and Tips
Master the lying leg raise with our technical guide. Learn how to target your lower abs effectively while protecting your spine with proper form.
How to Perform
- Lie flat on your back on a mat with your legs fully extended and arms by your sides.
- Press your lower back firmly into the floor and engage your core to eliminate any gap between your spine and the mat.
- Raise both legs together toward the ceiling while keeping them straight, continuing until they are perpendicular to the floor.
- Pause for a moment at the top of the movement while maintaining tension in your midsection.
- Lower your legs slowly back toward the floor under control, stopping just before your heels touch the ground.
- Maintain the connection between your lower back and the floor throughout the entire descent.
Common Mistakes
- Arching the lower back off the floor during the lowering phase.
- Using momentum or swinging the legs instead of controlled muscle contraction.
- Holding your breath rather than exhaling on the effort.
- Bending the knees excessively which reduces the leverage on the abdominals.
Muscles Worked
Primary movers
- Lower Abs
Stabilizers
- Hip Flexors
- Obliques
- Rectus Abdominis
Related Guides
- 3008 Abdominal Crunch — Core
- Ab Roller — Core
- Ab wheel — Core
Lower Abs · Core