Medicine-Ball Lying Leg Raise
Strengthen your core with Medicine-Ball Lying Leg Raises! Tone your abs and improve stability with this targeted exercise.
The Medicine-Ball Lying Leg Raise mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Medicine-Ball Lying Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Hip Flexor (iliopsoas); Long Thigh (sartorius)
Medicine-Ball Lying Leg Raise Variations and Alternatives
How to do the Medicine-Ball Lying Leg Raise
Lie on your back on a flat surface with a medicine ball between your feet. Ensure your legs are straight and your arms are extended alongside your body with palms facing down.
Keep your lower back pressed to the ground, this will engage your abdominals.
In a controlled motion, slowly lift your legs up while squeezing the medicine ball with your feet until your feet and legs are pointing towards the ceiling. Your body should form a 90-degree angle.
Pause at the top of the movement, ensuring that your core is fully engaged and your lower back remains in contact with the floor.
Slowly lower your legs back down to the starting position without letting your feet touch the floor. This will keep tension on your abs throughout the exercise.
Repeat the motion for the desired number of repetitions and sets.
Remember to keep the motion controlled, and avoid swinging your legs or using momentum to lift the medicine ball. Focus on using your core muscles to perform the exercise. If you experience any pain or discomfort, especially in the lower back, stop the exercise and consult a fitness professional.
---
Medicine-Ball Lying Leg Raise FAQs
What muscles does the Medicine-Ball Lying Leg Raise work?
The Medicine-Ball Lying Leg Raise mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Medicine-Ball Lying Leg Raise?
None. The Medicine-Ball Lying Leg Raise is a bodyweight exercise, so you can do it anywhere.
What are some Medicine-Ball Lying Leg Raise variations and alternatives?
Similar exercises include the Alternating Straight-Leg Raise, Medicine-Ball Crunch, Alternating Medicine-Ball V-Up and Medicine-Ball Stability-Ball Crunch.
Training calculators
Work out the numbers behind your training before your next session.