Core
Leg Raise (Lying)
A foundational bodyweight movement focused on developing eccentric control and deep lower abdominal strength.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.