Core
Lying Leg Raise
A controlled, gravity-defying movement to develop lower abdominal strength and improve structural core stability.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your legs extended and your arms resting at your sides or tucked slightly under your glutes for support.
Press your lower back firmly into the floor to engage your core and eliminate any arch in your spine.
Breathe out as you slowly lift both legs together toward the ceiling until they are perpendicular to the floor.
Maintain a slight bend in the knees to protect the joints while keeping the movement focused on the hip hinge.
Inhale and lower your legs back toward the floor in a slow, controlled motion without letting your heels touch the ground.
Stop the descent just before your lower back begins to lift off the mat and repeat for the desired number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back off the floor
- Using momentum or swinging the legs to complete reps
- Holding your breath during the lifting phase
- Lowering the legs too quickly and losing tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.