What is Lying Leg Lower?

The Lying Leg Lower is a medium-difficulty bodyweight core exercise where you lower straight legs from vertical while pressing your lower back to the floor. It primarily targets the rectus abdominis and lower abs, builds core control, and requires mindful breath and spinal alignment to avoid lower back strain.

How to Do Lying Leg Lower

  1. Set up position: Lie on your back with hips flexed, legs straight pointing to the sky, arms by sides or under hips for support, lower back pressed to the floor.
  2. Brace the core: Exhale and draw your navel toward your spine, press the lower back into the floor, keep glutes and legs engaged to maintain spinal neutrality.
  3. Lower slowly: Slowly lower both legs together, keeping them straight and controlled. Move only as far as you can while keeping lower back flat on the floor.
  4. Maintain tension: Keep continuous core tension, avoid letting the ribs flare or pelvis tilt. Breathe out on descent and monitor lower back for any gap.
  5. Stop before arch: Stop the descent before your lower back lifts or you lose tension—use that halt point to avoid strain and protect the lumbar spine.
  6. Return and repeat: Inhale and lift legs back to vertical with controlled movement, squeezing lower abs and glutes. Rest briefly and repeat for desired reps.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Lying Leg Lower?

It strengthens the rectus abdominis and lower abs, improves pelvic control and core stability, and builds endurance for other calisthenics moves. Performed safely, it can reduce lower back strain and enhance body control in compound movements.

What are common mistakes to avoid?

Common mistakes include letting the lower back arch, lowering too fast, bending the knees, and holding your breath. Fix by reducing range, slowing tempo, keeping ribs down, and maintaining a pressed lower back throughout each rep.

How can I progress or regress this exercise?

To regress, perform bent-knee lowers or single-leg lowers and reduce range to where back stays flat. Progress by increasing range, slowing negatives, adding light ankle weight, or combining with hollow holds for greater core demand.