Lying Leg Raise
A supine exercise that raises straight legs from near the floor to vertical. It trains the rectus abdominis and hip flexors while resisting lower back arching.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Transverse Abdominis
- Obliques
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with legs straight together and hands under your hips or at your sides.
Brace your abs and press your lower back into the floor.
Raise your straight legs until they are vertical.
Lift the hips slightly off the floor at the top if you can do so with control.
Lower the legs slowly until they hover just above the floor.
Breathing: Exhale as you raise the legs, inhale as you lower.
Coaching tips
Lower back stays down
Slow lowering
Legs together
Common mistakes
Arching the lower back as the legs lower
Dropping the legs quickly
Swinging for momentum
Safety notes
Bend the knees or shorten the lowering range if your lower back lifts.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.