Smart Workout Diary

Bench Leg Raise Supine

The supine bench leg raise is an abdominal exercise performed lying on a flat bench while raising the legs with control. It primarily targets the rectus abdominis, with emphasis on the lower abdominal region, while the hip flexors assist. It can support core strength and improved control of pelvic position.

Demonstration

Bench Leg Raise Supine — demonstration 1
Bench Leg Raise Supine — demonstration 2

Instructions

  1. Set up on a stable flat bench, lying face up with your hips and lower back supported. Hold the bench near your head for stability.
  2. Extend your legs together over the end of the bench, keeping a soft bend in the knees and your feet together.
  3. Brace your abdomen and gently press your lower back toward the bench without forcing it.
  4. Exhale as you raise your legs until they are near vertical, keeping the movement smooth and avoiding momentum.
  5. Inhale and lower your legs slowly only as far as you can keep your lower back from arching. Repeat with control.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Bench, Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize pelvic control: reduce the range of motion if your lower back lifts or arches from the bench.
  2. Keep the lowering phase slow; dropping the legs shifts stress away from the abdominals and uses momentum.
  3. Do not pull with your arms: use the bench grip for stability rather than to swing your body.
  4. A small knee bend is appropriate if straight legs make it difficult to keep your lower back controlled.
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