Smart Workout Diary

Leg Lift

The lying leg lift is a bodyweight abdominal exercise performed on your back by raising and lowering straight legs. It primarily trains the lower portion of the rectus abdominis while the hip flexors assist the movement. It can support core strength, trunk control, and bodyweight abdominal training.

Demonstration

Leg Lift — demonstration 1
Leg Lift — demonstration 2

Instructions

  1. Set up: Lie face up on a mat with your legs together and straight. Place your arms by your sides, palms down, or lightly under your hips for support.
  2. Brace: Gently tighten your abdominal muscles and keep your lower back close to the floor. Keep your neck and shoulders relaxed.
  3. Lift: Exhale as you raise both straight legs together until they are nearly vertical, or as high as you can without your lower back arching.
  4. Lower: Inhale and slowly lower your legs under control, stopping before your lower back lifts from the floor. Repeat for the desired repetitions.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Protect your lower back: Shorten the lowering range if your lower back arches or lifts from the floor.
  2. Use control: Avoid swinging the legs; move slowly in both directions.
  3. Adjust the difficulty: Bend your knees slightly if straight-leg repetitions are too demanding.
Exercise library