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How to do the Lying Leg Raise

CoreAbsBodyweightIntermediate

The lying leg raise is one of the most effective bodyweight movements for building true lower abdominal strength and hip flexor control. Master this pattern and you will develop the core stability that carries over to every lift and athletic movement you train.

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Muscles worked

Primary
AbdominalsObliques
Secondary
Hip flexorsLower back

Step-by-step

  1. Lie flat on your back with legs straight, hands palms-down under your glutes for pelvic support, and press your lower back firmly into the floor.
  2. Brace your abs hard, then raise both legs together in a controlled arc until they reach 90 degrees, keeping knees soft but legs extended.
  3. Pause briefly at the top, resisting any temptation to let momentum take over, then lower your legs slowly back down.
  4. Stop just before your heels touch the floor to maintain tension, then immediately begin the next rep without releasing the brace.

Common mistakes

  • Letting the lower back arch off the floor as legs descend, which shifts stress onto the spine. Fix this by keeping your hands under your glutes and only lowering as far as you can control without losing contact.
  • Using a swinging or kipping motion to get the legs up, which removes the load from the abs entirely. Fix this by slowing the concentric phase to a deliberate 2-count raise.
  • Holding your breath throughout the set, which spikes intra-abdominal pressure unproductively. Fix this by exhaling as you raise the legs and inhaling on the controlled descent.

Pro tip — At the bottom of each rep, consciously posteriorly tilt your pelvis before initiating the next raise. This pre-activates the lower abs and ensures the movement is driven by the core rather than the hip flexors stealing the work.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

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