Lying Drop Leg Triangle
Strengthen your core with Lying Drop Leg Triangle! This exercise targets your abs and improves stability. Give it a try!
The Lying Drop Leg Triangle mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Lying Drop Leg Triangle Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas); Spinal Erectors (erector spinae)
Lying Drop Leg Triangle Variations and Alternatives
How to do the Lying Drop Leg Triangle
Start by lying flat on your back on a comfortable surface, legs extended, and arms resting alongside your body.
Tighten your core muscles to stabilize your spine and prevent any arching of your lower back.
Slowly lift your legs off the ground, keeping them straight until they form a 45-degree angle with the floor, creating a "triangle" shape from your torso to your legs.
Hold the raised leg position for a moment, ensuring that your core is engaged and your lower back is pressed to the ground.
Lower your legs slowly back down to the floor, without them touching the ground, to complete one repetition.
Perform the exercise for the desired number of repetitions, typically 10-15, for beginners, in sets of 2-3, with a short rest in between.
As with any exercise, maintain proper form and breathing patterns throughout the movements. It is crucial to keep the abdominal muscles contracted, the lower back pressed to the floor, and the legs controlled during both the lifting and lowering phases to maximize the effectiveness of the exercise and minimize the risk of injury.
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Lying Drop Leg Triangle FAQs
What muscles does the Lying Drop Leg Triangle work?
The Lying Drop Leg Triangle mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Lying Drop Leg Triangle?
None. The Lying Drop Leg Triangle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Drop Leg Triangle go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Drop Leg Triangle variations and alternatives?
Similar exercises include the Balance Control, Drop Leg Pulse, Leg Lower and Floor Lying Negative Dragon Flag.
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