Also known as: leg raises, supine leg raises, supine leg lifts, straight-leg raises, leg lifts
What is Lying Leg Raises?
Lying Leg Raises is a floor core exercise performed on your back that lifts straight legs to target the lower abs and hip flexors while keeping the lower back pressed down. It’s an easy-level move ideal for beginners building core strength and pelvic control.
How to Do Lying Leg Raises
- Lie on back: Lie on your back with legs extended, arms at sides or hands under hips for support, and press your lower back flat to the floor.
- Engage core: Brace your abs by drawing the belly button toward the spine and keep ribs down to prevent arching during the movement.
- Lift legs slowly: Exhale and raise both straight legs together toward 90 degrees, using the lower abs rather than momentum or the neck muscles.
- Lower with control: Inhale as you lower legs slowly until a few inches above the floor, maintaining lower-back contact; stop if your back arches or you feel pain.
- Use modifications: If you feel lower-back strain, bend the knees or place hands under hips to reduce load and maintain a neutral spine.
- Progress safely: Increase challenge by slowing tempo, adding paused holds at the top, or advancing to hanging leg raises once core control is consistent.
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.
Progressions and Regressions
- Lying Leg Raises (current)
- Dragon Leg Raise Hold
- Dragon Leg Raise
- Dragon Flag Extension
- Dragon Flags
- Dragon Shoulder Flag
Frequently Asked Questions
What are the benefits of lying leg raises?
Lying leg raises strengthen the lower abs, hip flexors, and core stability while improving pelvic control and lower-back endurance. When done correctly they can reduce back strain and support better posture and athletic hip flexion.
What are common mistakes with lying leg raises?
Common errors include arching the lower back, using momentum, lifting the head and neck, and holding the breath. Fixes: brace the core, slow the tempo, keep lower back pressed to the floor, and breathe steadily.
How can I progress or regress lying leg raises?
Regress by bending the knees, placing hands under hips, or performing single-leg lowers. Progress by slowing tempo, adding holds, weighted ankle cuffs, or advancing to hanging straight-leg raises when core control is solid.