If you want stronger lower abs, better core control, and improved hip strength, lying leg raises are one of the most effective bodyweight exercises you can add to your routine. This simple yet powerful movement targets the lower abdominal region while improving overall core stability.
In this guide, you’ll learn how to do lying leg raises properly, muscles worked, benefits, common mistakes, and expert tips to maximize results.
What Are Lying Leg Raises?
Lying leg raises are a bodyweight core exercise performed on the floor. While lying on your back, you lift your legs upward using controlled abdominal contraction and lower them slowly without losing tension.
Unlike crunches or sit-ups, this movement emphasizes:
- Lower abdominal engagement
- Core stabilization
- Hip flexor strength
- Controlled eccentric (lowering) strength
It’s a foundational movement before progressing to hanging leg raises.
Benefits of Lying Leg Raises
- Strengthens lower abdominal muscles
- Improves core stability and control
- Enhances hip flexor strength
- Builds eccentric abdominal strength
- Supports better posture
- Prepares you for hanging leg raises
- Requires no equipment (perfect for home workouts)
Muscles Worked
Primary Muscles
- Rectus Abdominis (especially lower fibers)
- Hip Flexors (Iliopsoas)
Secondary Muscles
- Transverse Abdominis
- Obliques
- Quadriceps
- Lower Back Stabilizers
How to Do Lying Leg Raises Properly (Step-by-Step)
1. Start Position
- Lie flat on your back on a mat.
- Keep your legs straight and together.
- Place your arms by your sides or under your hips for support.
- Keep your head relaxed on the floor.
2. Set Your Core
- Tighten your abdominal muscles.
- Press your lower back gently into the floor.
- Avoid arching your spine.
3. Lift Your Legs
- Slowly raise your legs together toward the ceiling.
- Keep them straight (or slightly bent if needed).
- Exhale as you lift.
- Stop when your legs are about 90 degrees.
4. Pause at the Top
- Briefly hold the position for 1 second.
- Maintain core tension.
- Keep your lower back pressed down.
5. Lower With Control
- Slowly lower your legs toward the floor.
- Do NOT let your lower back arch.
- Stop just before your heels touch the ground.
- Repeat with control.
Proper Form Checklist
- Lower back stays pressed into the floor
- Movement is slow and controlled
- Legs stay together
- No swinging or momentum
- Core remains tight throughout
Common Lying Leg Raises Mistakes (And How to Fix Them)
❌ Arching the lower back
Fix: Press your lower back into the floor and tighten your abs.
❌ Dropping legs too quickly
Fix: Lower slowly to increase tension and control.
❌ Using momentum
Fix: Focus on slow, controlled reps.
❌ Lifting head and neck off the floor
Fix: Keep your head relaxed to avoid strain.
❌ Lowering legs too far and losing tension
Fix: Stop before your lower back begins to lift.
Progressions & Variations
- Bent-knee leg raises (easier)
- Alternating leg raises
- Leg raise with hip lift
- Weighted leg raises
- Hanging leg raises (advanced)
Final Thoughts
Lying leg raises may look simple, but strict form makes all the difference. The key is to control the lowering phase and keep your lower back pressed firmly into the ground. When performed correctly, this exercise builds strong, functional abdominal strength that carries over to hanging leg raises, sprinting, and overall athletic performance. Learn more about Core Workouts here.
Focus on control over speed. Master the basics first. Build strength gradually.
FAQ
1. Are lying leg raises good for lower abs?
Yes, they strongly target the lower portion of the rectus abdominis.
2. Why does my lower back hurt?
You’re likely arching your spine instead of keeping it pressed into the floor.
3. Should legs be completely straight?
Keep them straight if possible, but a slight bend is acceptable for beginners.
