Lying Bent-Leg Raise
Strengthen your core with Lying Bent-Leg Raises! A simple yet effective exercise to target your abs and improve stability.
The Lying Bent-Leg Raise mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Bent-Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
Lying Bent-Leg Raise Variations and Alternatives
How to do the Lying Bent-Leg Raise
Start by lying flat on your back on a comfortable surface, such as a yoga mat or carpeted floor.
Bend your knees at about a 90-degree angle, and place your feet flat on the floor. Keep your arms by your sides with palms facing down for stability.
Engage your core muscles to brace your spine.
Slowly lift your feet off the floor and bring your knees towards your chest by flexing your hips and knees, while maintaining the bent knee position.
Once your knees are above your abdomen, pause for a moment.
Slowly lower your feet back to the starting position, controlling the movement and keeping your abs contracted.
Repeat the movement for the desired number of repetitions and sets.
Tips: - Keep the movement controlled and avoid using momentum to lift your legs. - Ensure you continue to breathe evenly throughout the exercise; inhale as you lower and exhale as you lift. - Keep your lower back pressed into the floor to prevent any strain on your spine.
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Lying Bent-Leg Raise FAQs
What muscles does the Lying Bent-Leg Raise work?
The Lying Bent-Leg Raise mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Lying Bent-Leg Raise?
None. The Lying Bent-Leg Raise is a bodyweight exercise, so you can do it anywhere.
What are some Lying Bent-Leg Raise variations and alternatives?
Similar exercises include the Alternating 45-Degree Bent-Leg Extension, Alternating Leg Raise with Head Up, Alternating Bodyweight Lying Leg Raise and Bodyweight Lying Leg Curl.
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