Bench Lying Leg Raise
Strengthen your core with Bench Lying Leg Raises! Lift, lower, and repeat for stronger abs.
The Bench Lying Leg Raise is a compound exercise that mainly works the core. You'll need: exercise bench.
Required Equipment
Bench Lying Leg Raise Muscles Worked
Primary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Secondary
Obliques; Deep Core (transverse abdominis)
Bench Lying Leg Raise Variations and Alternatives
How to do the Bench Lying Leg Raise
Lie on your back on a flat bench with your legs extended straight out off the end. Place your hands under your glutes with your palms down or hold onto the bench for support.
Engage your core by pulling your belly button towards your spine and press your lower back against the bench.
Slowly raise your legs to a vertical position, keeping them straight and together. Exhale as you lift your legs.
Pause at the top of the movement for a second.
Lower your legs back to the starting position just above the bench without letting them touch it. Inhale as you lower your legs.
Repeat for the desired number of repetitions and sets.
Make sure to keep the movements controlled and avoid using momentum to lift the legs. Additionally, ensure your lower back remains in contact with the bench throughout the exercise to prevent any strain on your back.
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Bench Lying Leg Raise FAQs
What muscles does the Bench Lying Leg Raise work?
The Bench Lying Leg Raise mainly works the core. The main muscles are the iliopsoas and rectus abdominis.
What equipment do you need for the Bench Lying Leg Raise?
Exercise bench.
Is the Bench Lying Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Bench Lying Leg Raise variations and alternatives?
Similar exercises include the Alternating Bodyweight Lying Leg Raise, Decline Reverse Crunch, Decline Hip Leg Raise and Incline Hip Raise.
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