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Lying Leg Raises

Updated

Strengthen your core! Lying Leg Raises target your lower abs for a stronger, fitter you. Do it right with our guide!

The Lying Leg Raises mainly works the core. No equipment needed: it uses just your bodyweight.

Lying Leg Raises demo video 2
Lying Leg Raises demo video 3
Ms. Grey
JustGains_XX
@JustGains_XX

Optional Equipment

Yoga Mat
Yoga Mat

Lying Leg Raises Muscles Worked

Primary

Abdominals (rectus abdominis)

Secondary

Hip Flexor (iliopsoas)

Lying Leg Raises Variations and Alternatives

How to do the Lying Leg Raises

  1. Lie flat on your back on a mat with your legs extended and your arms placed alongside your body, palms down.

  2. Press your lower back into the mat to engage your core and place your hands under your glutes for support if necessary.

  3. Keeping your legs straight and together, slowly lift them up toward the ceiling until they form a 90-degree angle with the floor.

  4. Once your legs reach the top, pause briefly.

  5. With control, slowly lower your legs back down to the starting position without letting them touch the floor.

  6. Keep the movement slow and controlled, concentrating on using your core muscles to raise and lower your legs.

  7. Repeat for the desired number of repetitions and sets.

  8. Remember to breathe out as you lift your legs and breathe in as you lower them. Always ensure that the movement is controlled and avoid using momentum to lift your legs. If you experience any pain or discomfort, especially in the lower back, stop the exercise and check your form or consider modifying the exercise to reduce strain.

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Lying Leg Raises FAQs

What muscles does the Lying Leg Raises work?

The Lying Leg Raises mainly works the core. The main muscles are the rectus abdominis.

What equipment do you need for the Lying Leg Raises?

None. The Lying Leg Raises is a bodyweight exercise, so you can do it anywhere.

What are some Lying Leg Raises variations and alternatives?

Similar exercises include the Alternating Single-Leg Raise, Alternating Leg Raise with Head Up, Alternating Bodyweight Lying Leg Raise and Bodyweight Rainbow Leg Raise.

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