Lying Leg Raise
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The Lying Leg Raise is a bodyweight strength exercise performed lying on your back, where you lift your straight legs toward the ceiling until perpendicular to the floor before lowering them slowly without touching the ground. Its primary purpose is to build core stability and lower abdominal strength while intensely targeting the hip flexors. Ideal for beginners to advanced athletes seeking to enhance rectus abdominis engagement and improve pelvic control, it requires no equipment beyond a mat for comfort.
How to Perform Lying Leg Raise
- 1Lie face up on the floor or mat with your legs extended straight and arms resting by your sides, palms down.
- 2Engage your core by pressing your lower back into the floor; place hands under your glutes or thighs for stability if needed.
- 3Inhale deeply as you prepare, keeping legs together and straight.
- 4Exhale as you slowly raise both legs toward the ceiling until they are perpendicular to the floor (or as high as possible without arching your back).
- 5Pause briefly at the top while squeezing your abs.
- 6Inhale as you slowly lower your legs back down until they are just above the floor (hovering, not touching).
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep legs straight and together; avoid swinging or using momentum; do not let lower back arch off the floor—stop and reset if it does; focus on abs, not hip flexors dominating. Common mistakes: Bending knees, lifting head/shoulders, or rushing the descent.
