Lying Leg Raise
A beginner-friendly lower-ab exercise performed lying on the floor, building core control before progressing to hanging variations.
Equipment: bodyweight
How to do it
- 1Lie flat on your back with your legs extended and hands at your sides or under your lower back for support.
- 2Keeping your legs straight, raise them together until they're roughly perpendicular to the floor.
- 3Lower them back down under control, stopping just before your heels touch the floor.
- 4Keep your lower back pressed into the floor throughout the movement.
Common mistakes
- Letting the lower back arch off the floor as the legs lower, which shifts strain away from the abs.
- Using momentum to swing the legs up instead of a controlled lift.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Lying Leg Raise safe for beginners?
Generally, yes. The Lying Leg Raise is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Lying Leg Raise work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Lying Leg Raise harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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