Learn how to do lying leg raises with perfect form, avoid common mistakes, and discover the best variations to build real core strength.
Lying leg raises are one of the most effective bodyweight exercises for developing strong lower abs, improving hip control, and enhancing core stability. Whether you are training for military fitness tests, athletic performance, or general fitness, mastering the lying leg raise is essential.
What Are Lying Leg Raises?
A lying leg raise is a bodyweight exercise where you lie flat on your back and raise your legs upward while keeping them straight.
The exercise is considered one of the best movements for targeting the lower abdominal muscles and strengthening the hip flexors.
Lying leg raises are commonly used in:
- Military fitness training
- Strength and conditioning programs
- Athletic performance routines
- Core strengthening workouts
Unlike traditional crunches, lying leg raises emphasize the lower portion of the abdominal muscles while improving overall core control.
Benefits of Lying Leg Raises
Lying leg raises are one of the most effective exercises for developing core strength.
Benefits include:
- Strengthens the lower abdominal muscles
- Improves hip flexor strength
- Enhances core stability
- Develops muscular endurance
- Supports athletic performance
- Requires no equipment
Few exercises target the lower abs as effectively as lying leg raises.
Muscles Worked in Lying Leg Raises
Lying leg raises activate several core muscles simultaneously.
Primary Muscles
- Lower Rectus Abdominis
- Hip Flexors
Secondary Muscles
- Obliques
- Transverse Abdominis
- Quadriceps
- Lower Back Stabilizers
Because of this muscle activation, lying leg raises are one of the best exercises for developing lower-core strength.
How to Do Lying Leg Raises (Step-by-Step)
Step 1: Lie Flat on Your Back
Begin with:
- Legs fully extended
- Arms at your sides or under your hips
- Head resting comfortably
Tip: Press your lower back into the floor throughout the exercise.
Step 2: Engage Your Core
Before lifting:
- Tighten your abdominal muscles
- Keep your legs together
- Maintain a neutral neck position
This creates a stable starting position.
Step 3: Raise Your Legs
Lift both legs upward while keeping them straight.
Focus on:
- Moving slowly and under control
- Keeping your lower back pressed into the floor
- Avoiding momentum
Raise your legs until they are nearly perpendicular to the ground.
Step 4: Pause at the Top
At the highest position:
- Legs remain straight
- Core stays engaged
- Lower back remains stable
Pause briefly to maximize muscle activation.
Step 5: Lower Slowly
Lower your legs back toward the floor under control.
Avoid letting your feet touch the ground between repetitions.
Repeat for the desired number of repetitions.
Lying Leg Raise Form Checklist
Use this quick checklist to ensure perfect form.
- Keep your legs straight
- Maintain a tight core
- Press your lower back into the floor
- Lower your legs slowly
- Avoid using momentum
Perfect form builds strength faster and prevents injury.
Common Lying Leg Raise Mistakes
Arching the Lower Back
Problem: Places excessive stress on the spine.
Fix: Keep your lower back pressed firmly into the floor.
Using Momentum
Problem: Reduces abdominal activation.
Fix: Perform each repetition slowly and under control.
Bending the Knees Excessively
Problem: Reduces exercise difficulty and effectiveness.
Fix: Keep your legs as straight as possible.
Lowering Too Quickly
Problem: Decreases muscle engagement.
Fix: Control the negative phase of the movement.
Holding Your Breath
Problem: Reduces endurance and stability.
Fix: Breathe steadily throughout the exercise.
Clean reps always beat fast reps.
Lying Leg Raise Variations
Once you master the basic lying leg raise, different variations can help build strength and increase difficulty.
Bent-Knee Leg Raises
A beginner-friendly variation.
How to Do Bent-Knee Leg Raises
- Bend your knees slightly
- Raise your legs upward
- Lower under control
This variation reduces stress on the lower back.
Flutter Kicks
Improves endurance and lower-ab engagement.
How to Do Flutter Kicks
- Raise your legs slightly off the floor
- Alternate small kicking movements
- Maintain constant core tension
This variation develops muscular endurance.
Reverse Crunches
Adds greater abdominal involvement.
How to Do Reverse Crunches
- Raise your knees toward your chest
- Lift your hips slightly off the floor
- Lower slowly with control
This variation emphasizes the lower abs.
Hanging Leg Raises
An advanced progression.
How to Do Hanging Leg Raises
- Hang from a pull-up bar
- Raise your legs until they are parallel to the ground
- Lower under control
This variation develops elite core and grip strength.
Final Thoughts
The lying leg raise is one of the most effective exercises you can master for building a strong core.
It builds:
- Lower abdominal strength
- Hip flexor strength
- Core stability
- Muscular endurance
- Functional athletic performance
Progress may feel slow at first, especially if your core strength is limited. However, with consistent training and proper form, your abdominal strength and control will steadily improve. Learn more about Core Workouts here.
One controlled repetition is always better than ten sloppy reps.
Focus on quality repetitions, controlled movement, and maintaining tension throughout.
A warrior’s strength is forged from the center outward.
Lying Leg Raise FAQ
Q1: Are lying leg raises good for beginners?
Yes. Beginners can start with bent-knee variations and progress to straight-leg raises as their strength improves.
Q2: Do lying leg raises target the lower abs?
Yes. They are one of the most effective bodyweight exercises for emphasizing the lower portion of the rectus abdominis.
Q3: How often should I do lying leg raises?
You can train lying leg raises 2–5 times per week depending on your recovery and overall training volume.
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