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Lying Leg Raise

A floor-based leg raise that targets the lower abs without the grip demands of a hanging variation.

Setup

Lie on your back, legs extended. Hands at your sides or tucked slightly under your lower back for support.

Movement

Raise your legs toward the ceiling. Keep them relatively straight, lifting until they're roughly vertical. Lower with control. Bring your legs back down slowly, stopping just before they touch the floor to maintain tension.

Return

Keep your lower back pressed down. Don't let your back arch up as your legs lower — this is the most common failure point.

Common Mistake to Avoid

Letting the lower back arch as the legs lower. An arching back means the abs have stopped controlling the movement — this is the main thing to watch.

Equipment None (bodyweight)
Primary Muscles Abs (lower rectus abdominis)
Secondary Muscles Hip flexors

Why it matters

The lying leg raise trains the same lower-ab-emphasis movement pattern as the hanging leg raise, but without requiring the grip strength or shoulder stability of hanging from a bar. This makes it a more accessible entry point for targeting the lower abs specifically.

How to do it

  1. Lie on your back, legs extended. Hands at your sides or tucked slightly under your lower back for support.
  2. Raise your legs toward the ceiling. Keep them relatively straight, lifting until they're roughly vertical.
  3. Lower with control. Bring your legs back down slowly, stopping just before they touch the floor to maintain tension.
  4. Keep your lower back pressed down. Don't let your back arch up as your legs lower — this is the most common failure point.

Common mistakes

  • Letting the lower back arch as the legs lower. An arching back means the abs have stopped controlling the movement — this is the main thing to watch.
  • Using momentum to swing the legs up. A controlled lift engages the abs far more than a fast, momentum-driven one.
  • Lowering the legs all the way to the floor and resting. Stopping just above the floor maintains constant tension rather than giving the abs a break mid-set.
  • Bending the knees significantly to make it easier. A slight bend is fine, but excessive bending reduces the exercise's effectiveness.

Sets & reps by level

Beginner

3 sets of 10–12 reps, keeping the lower back flat against the floor.

Intermediate

3–4 sets of 12–15 reps.

Advanced

4 sets of 15–20 reps, or progress toward the hanging leg raise for added difficulty.

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