Lying Leg Raise
The lying leg raise is a foundational lower abdominal exercise performed on the floor. By controlling the lowering phase, it maintains constant tension on the abs and hip flexors throughout the full range of motion.
How to do it
- Lie flat on your back with your legs extended and hands placed beneath your lower back.
- Raise both legs off the ground until they are perpendicular to the floor.
- Slowly lower your legs toward the floor, stopping a few inches above it.
- Pause, then raise your legs again for the next repetition.
- Repeat for the desired number of repetitions.
Form cues
- Press your lower back firmly into the floor throughout the movement.
- Keep your legs as straight as comfortable without straining.
- Lower your legs slowly to maintain constant tension.
- Stop a few inches above the floor before the next rep.
Breathing: Exhale as you lift your legs toward the ceiling, and inhale slowly as you lower them back down.
Common mistakes
- Arching the lower back away from the floor, which puts unwanted stress on the spine.
- Using momentum to swing the legs up, which reduces the work done by your abdominal muscles.
- Rushing the lowering phase, missing out on valuable muscle control and tension.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 12–15 reps, rest 45 seconds
Build muscle
3 sets × 8–12 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp lower back discomfort, ease off and choose a gentler core option.
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 exercise in my lower back?
If your lower back lifts off the floor, your hip flexors and lower back take over from your abs. Try placing your hands deeper under your lower back or reduce your range of motion.
Do my legs have to stay completely straight?
Not necessarily. If straight legs cause your lower back to arch, a slight bend in your knees is completely fine and often more comfortable for beginners.
How many times a week should I do leg raises?
2 to 3 times a week is plenty for recovery and strengthening. Listen to your body and rest if your core feels fatigued.