Should I keep my legs perfectly straight?

While keeping legs straight increases the lever length and difficulty, a slight bend in the knees is acceptable if you have tight hamstrings or experience lower back discomfort.

How can I stop my lower back from hurting?

Place your hands palms-down under your glutes to tilt your pelvis posteriorly. Only lower your legs as far as you can while keeping your spine pressed flat against the floor.

Is this exercise better than crunches?

This movement emphasizes the lower portion of the rectus abdominis and the deep core stabilizers, whereas crunches focus more on the upper abdominal region.

Lying Leg Raise Guide: Form, Technique, and Benefits

Master the lying leg raise with our expert guide. Learn the proper form to strengthen your lower abs and stabilize your core without gym equipment.

How to Perform

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

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

Primary movers

Stabilizers

Hip Flexors
Obliques
Transverse Abdominis

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Abs · Core