Lying leg raises are a bodyweight core exercise performed on your back. They train the abs and hip flexors while teaching you to control your pelvis and lower back.
Quick facts about Lying Leg Raises
- Fact Lying leg raises mainly train the abs and hip flexors.
- Fact Keep the lower back controlled instead of letting it arch as the legs lower.
- Fact Bent-knee variations are a good beginner option.
Complete guide for people searching Lying Leg Raises
People usually search for Lying Leg Raises when they want clear setup steps, the muscles worked, common mistakes, and a simple way to add the exercise to a workout. The easiest way to use this guide is to read the setup section first, choose a light starting load, and only add difficulty after the movement feels controlled.
Good exercise pages should answer the exact question you typed into search. This guide explains what the movement is, how to adjust the equipment, which muscles are working, how to program sets and reps, and what to do if the exercise feels uncomfortable.
What are lying leg raises?
Lying leg raises are a core exercise where you lie on your back and lift your legs upward, then lower them under control. The abs work to keep the pelvis stable while the hip flexors help lift the legs. They are useful for building core control, but they should be performed slowly.
How to do lying leg raises
- Lie on your back with your legs straight or slightly bent.
- Place your hands under your hips or by your sides for support.
- Lift your legs until they are roughly perpendicular to the floor.
- Lower slowly without letting the lower back arch off the floor.
- Stop the set when you can no longer control the pelvis.
Muscles worked by lying leg raises
The main muscles are the abdominal muscles, especially the lower portion of the rectus abdominis, plus the hip flexors. The deep core helps control pelvic position. The hamstrings are not the main target, so lying leg raises are different from lying hamstring curls.
Common lying leg raise mistakes
- Letting the lower back arch as the legs lower.
- Dropping the legs quickly instead of controlling the movement.
- Lifting the head or pulling on the neck.
- Going too low before you have enough core control.
Beginner and harder variations
If straight-leg raises are too hard, bend the knees or lower only as far as you can without arching your back. To make the exercise harder, slow the lowering phase, use ankle weights, or add a reverse crunch at the top.
Related workout guides
Use these related guides to connect the exercise with the rest of your leg day, hamstring work, or core routine.
Safe training note
Use these guides for education only. Start light, warm up, stop if you feel sharp pain, and consult a qualified professional for injuries or medical conditions.