Also known as: leg lowers, supine leg lowers, supine leg lowering, floor leg lowers, leg lowering exercise

What is Lying Leg Lower?

The Lying Leg Lower is a floor core exercise where you lower straight legs from vertical while keeping the lower back pressed into the floor. It targets the rectus abdominis and lower core stabilizers, and is medium difficulty emphasizing control and lower-back safety.

How to Do Lying Leg Lower

  1. Set up position: Lie on your back with hips flexed and legs pointing to the sky; press your lower back flat to the floor and extend legs straight.
  2. Brace your core: Engage your core with a slight posterior pelvic tilt, pulling the belly button toward the spine to maintain lower-back contact with the floor.
  3. Lower legs slowly: Exhale and lower your legs slowly while keeping tension; stop before your lower back arch or you lose core contact with the floor.
  4. Pause and hold: Hold briefly with legs a few inches above the floor, keeping core tight and legs engaged to avoid momentum or arching.
  5. Raise with control: Inhale and lift your legs back to vertical with steady control, maintaining core tension and avoiding a rapid or jerky motion.
  6. Modify or progress: To regress, bend knees or raise one leg at a time; to progress, lower closer to the floor or add slow tempo and increased sets.

Muscle Groups

Core

Description

Lie on your back, start with your hips flexed, legs straight, and pointed to the sky.
Engage your core, by pressing your lower back into the floor.
Slowly begin to lower your legs, while maintain this tension. Squeezing the glutes, legs engaged.
Exhale on the descent.
Stop before you lose tension, don’t allow your back to arch, or legs to drop, keep the core engaged throughout the movement.
Inhale as you raise your legs.
Repeat for reps.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Lying Leg Lower?

The Lying Leg Lower builds core strength, improves lower abdominal control, and enhances pelvic stability. It also helps train anti-extension control to protect the lower back during other lifts and daily activities.

What common mistakes should I avoid?

Common mistakes include letting the lower back arch, dropping legs too fast, and using hip flexors instead of the core. Focus on pelvic tilt, slow tempo, and stopping before tension is lost.

How can I progress or regress this exercise?

Regress by bending the knees, performing single-leg lowers, or limiting range of motion. Progress by lowering nearer the floor, slowing tempo, increasing reps, or adding slow eccentric holds.