Lying Leg Lift Up
The lying leg lift up is a bodyweight ab and hip flexor exercise targeting the lower abdominals through a vertical leg raise. It builds lower core strength and hip flexor endurance while requiring the upper abs to stabilize the spine.
How to do it
- Lie flat on your back with legs extended and hands beneath your lower back or flat on the floor.
- Keep your legs together and raise them upward until they are perpendicular to the floor.
- Pause at the top, contracting your abs.
- Slowly lower your legs back toward the floor without fully touching it.
- Repeat for the desired number of repetitions.
Form cues
- Press your lower back into the floor
- Keep your legs straight but not locked
- Move slowly and with control
- Engage your core before lifting your legs
- Lower your legs only as far as your back stays flat
Breathing: Exhale as you lift your legs upward, and inhale slowly as you lower them back down.
Common mistakes
- Arching the lower back: This puts unnecessary strain on your spine instead of your abs.
- Using momentum: Swinging your legs makes the movement easier but reduces core engagement.
- Lowering legs too fast: This can cause your back to arch and reduces time under tension.
- Holding your breath: This increases blood pressure and prevents proper core bracing.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60s
Lose weight
3 sets x 15-20 reps, rest 45s
Build muscle
3-4 sets x 10-12 reps, rest 60-90s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have a history of back discomfort, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my abs?
This usually happens if your core is not engaged or if your legs go too low. Try keeping your hands under your hips for support and don't lower your legs all the way to the floor.
Do my legs need to be perfectly straight?
It is preferred, but if you feel strain, a slight bend in your knees is perfectly fine while you build strength.
How often should I do this exercise?
As a beginner, 2-3 times per week is a great starting point to allow your muscles time to recover and adapt.