Smart Workout Diary

Lying Leg Raise

The lying leg raise is a floor exercise performed on your back by lifting and lowering both legs with control. It primarily trains the abdominal muscles, especially the lower portion, while the hip flexors assist. It supports core strength and control for general fitness training.

Demonstration

Demonstration: Lying Leg Raise

Instructions

  1. Lie on your back with your legs together and your arms by your sides or placed under your hips for support.
  2. Brace your abdomen and keep your lower back close to the floor.
  3. Keeping both legs together, lift them upward in a smooth, controlled motion.
  4. Lower your legs slowly until they are close to the floor without letting your lower back arch.
  5. Repeat while maintaining control and keeping your torso still.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a shorter lowering range if you cannot keep your lower back close to the floor.
  2. Move slowly rather than using momentum to swing the legs.
  3. Keep your neck and shoulders relaxed against the floor.
  4. Exhale as you lift your legs and inhale as you lower them.
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