Lying Hold Leg Raise
Strengthen your core with Lying Hold Leg Raises! A challenging exercise for killer abs. Feel the burn!
The Lying Hold Leg Raise mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Lying Hold Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Obliques
Lying Hold Leg Raise Variations and Alternatives
How to do the Lying Hold Leg Raise
Lie flat on your back on a comfortable surface, keep your legs straight and your arms by your sides.
Engage your core by pulling your belly button towards your spine.
Slowly raise your legs off the ground, keeping them straight until they're at about a 45- to 60-degree angle from the floor. Ensure you do not arch your back and keep your head and shoulders relaxed on the ground.
Hold your legs in this raised position, ensuring your core remains engaged and your lower back is pressed against the ground.
Maintain the hold for the desired duration, focusing on keeping your breath steady.
Slowly lower your legs back to the starting position without letting them touch the floor if you're doing multiple repetitions.
Repeat for the recommended number of repetitions or sets.
Remember to perform this exercise in a controlled manner and focus on the quality of movement, maintaining tension in the abdominals throughout the exercise. Adjust the duration of the hold to your current ability level, starting with shorter holds and building up gradually.
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Lying Hold Leg Raise FAQs
What muscles does the Lying Hold Leg Raise work?
The Lying Hold Leg Raise mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Lying Hold Leg Raise?
None. The Lying Hold Leg Raise is a bodyweight exercise, so you can do it anywhere.
What are some Lying Hold Leg Raise variations and alternatives?
Similar exercises include the Alternating Leg Pull, Alternating Single-Leg Raise, Alternating Leg Raise with Head Up and Alternating Bodyweight Lying Leg Raise.
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