Smart Workout Diary

Leg Raise

The lying leg raise is a bodyweight abdominal exercise performed while lying on your back and lifting the legs with control. It primarily trains the lower portion of the rectus abdominis, while the hip flexors assist and the trunk stabilizes the pelvis. It supports core strength, body control, and abdominal endurance.

Demonstration

Leg Raise — demonstration 1
Leg Raise — demonstration 2

Instructions

  1. Set up: Lie face up on the floor with your legs straight and together. Place your arms by your sides, palms down, and gently press your lower back toward the floor.
  2. Brace: Tighten your abdominal muscles and keep your ribs from flaring. Keep a small, comfortable bend in the knees if needed.
  3. Lift: Exhale as you raise both legs together until they are roughly vertical, or only as high as you can without losing pelvic control.
  4. Lower: Inhale and slowly lower the legs without letting the lower back arch or the heels slam into the floor. Stop before form changes, then repeat.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Protect your lower back: Reduce the lowering range or bend the knees if your lower back lifts from the floor.
  2. Move slowly: Avoid swinging the legs; controlled lowering is an important part of the exercise.
  3. Breathe steadily: Exhale during the lift and avoid holding your breath.
Exercise library