Lying with Leg Raise Straight
Lying with leg raise straight is a bodyweight core exercise targeting the abs and hip flexors. Raising and lowering both straight legs simultaneously creates constant abdominal tension and builds lower core strength.
How to do it
- Lie flat on your back with legs extended and hands placed beneath your lower back for support.
- Keeping both legs straight, raise them together to a 90-degree angle with the floor.
- Slowly lower your legs back down without letting them touch the floor.
- Pause just above the ground, then raise them again.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed firmly into the floor throughout the movement.
- Raise both legs together smoothly without using momentum.
- Hover your heels just above the floor at the bottom of each repetition.
Breathing: Inhale as you lower your legs toward the floor, and exhale steadily as you lift them back up.
Common mistakes
- Arching the lower back off the floor, which places unnecessary strain on the lumbar spine.
- Using swinging momentum from the hips to lift the legs, reducing muscle engagement in the abs.
- Resting the feet completely on the floor between reps, which relieves tension from the core.
Muscles worked
Primary: abs. Secondary: hip flexors, quads.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp strain in your lower back, ease off and switch to a gentler regression.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this exercise in my lower back?
This usually happens when your lower back arches away from the floor. Try placing your hands underneath your hips for support and tucking your pelvis slightly.
Do my legs need to be completely straight?
Keeping them straight provides the best challenge, but a very slight bend in the knees is completely fine if your hamstrings feel too tight.
How often can I do lying straight leg raises?
2 to 3 times per week is a great starting point to allow your core muscles adequate recovery time between sessions.