Lying Leg Raise: How To, Form & Muscles Worked

Name: Lying Leg Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: From a supine position, lift your straight legs upward using your abdominal muscles; the movement primarily trains the abdominals. Control the descent to keep tension on your core.

From a supine position, lift your straight legs upward using your abdominal muscles; the movement primarily trains the abdominals. Control the descent to keep tension on your core.

How to do the Lying Leg Raise#

Lie on your back with legs straight and place your hands under your hips or alongside your body for support.
Draw your ribcage toward your pelvis and press your lower back lightly into the floor to engage the core.
Raise both legs together, keeping them extended, until they are roughly vertical or form a right angle with your torso.
Lower the legs slowly with control until they hover a few inches above the ground while maintaining abdominal tension.
Perform the desired number of repetitions while avoiding momentum.

Muscles worked#

Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
Secondary: Obliques (External & Internal Obliques)

Common mistakes#

Letting the lower back lift off the floor and arching the spine.
Swinging the legs or using momentum instead of controlled abdominal contraction.
Pushing hard with the hands to help lift the legs rather than using the core.

Frequently asked questions#

What muscles does the Lying Leg Raise work?

The Lying Leg Raise primarily works the abs, hip flexors. The obliques assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the obliques, lighten the load and slow the lowering phase.

What equipment do I need for the Lying Leg Raise?

None. The Lying Leg Raise is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Lying Leg Raise suitable for beginners?

Yes. The Lying Leg Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Lying Leg Raise?

Ab Coaster, Ab Wheel, Air Bike all train the same primary muscles as the Lying Leg Raise. Pick whichever one matches the equipment in front of you.

How to do the Lying Leg Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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