What is Lying Leg Raises?

Lying Leg Raises are a bodyweight core exercise where you lie on your back and lift straight legs to engage the lower abdominals. It primarily targets the core (lower abs) and neck stabilizers. Difficulty: Easy — suitable for beginners. Use a mat and keep the lower back pressed to the floor for safety.

How to Do Lying Leg Raises

  1. Set up: Lie flat on your back with legs extended, arms at sides or under hips; press your lower back into the floor to stabilize.
  2. Brace core: Exhale and draw your navel toward your spine, keep the neck relaxed and shoulders down, maintain contact between lower back and floor.
  3. Lift legs: With legs straight, lift them slowly to about 90 degrees without bending knees, keeping movement controlled from the hips.
  4. Reach top: Pause briefly at the top with core engaged; avoid jerking, neck strain, or using momentum to lift the legs.
  5. Lower slowly: Lower legs slowly until a few inches above the floor, keep lower back pressed to the mat; stop or regress if your back arches.
  6. Finish and reset: Reset breathing and core before each rep; progress by slowing tempo, adding holds, or regress by bending knees or placing hands under hips.

Muscle Groups

Core, Neck

Description

Lie on your back with your legs extended and arms at your sides. Keep your lower back pressed into the floor. Engage your core muscles. Lift your legs upward without bending the knees, aiming for a 90-degree angle or slightly higher. Lower your legs back down, maintaining control. Avoid arching your back; keep it flat against the floor throughout the movement.

Tips:
Perform the exercise on a mat for comfort. Control the movement to maximize effectiveness. If needed, place your hands under your hips for additional support. Gradually increase the challenge by slowing down the motion.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of lying leg raises?

Lying leg raises strengthen the lower abs and hip flexors, improve core stability and pelvic control, and build endurance without equipment. They help reduce lower-back strain when done with proper form and support functional movements like lifting and stabilization.

What are common mistakes when doing lying leg raises?

Common mistakes include arching the lower back, swinging the legs with momentum, lifting with the hip flexors only, and straining the neck. Correct by slowing tempo, keeping the back pressed to the floor, bracing your core, and using hands under hips for support.

How can I progress or regress lying leg raises?

Regress by bending the knees, placing hands under the hips, or performing single-leg raises. Progress by slowing negatives, adding holds, adding light ankle weights, or moving to hanging leg raises and decline variations once core control is solid.