How to do a Lying Leg Raise
The lying leg raise is a floor core exercise where you lift straight legs up toward the ceiling and lower them slowly without touching down. It targets the abs and hip flexors and teaches you to keep your lower back steady. It needs only a mat, making it a practical choice for home workouts and beginners building toward harder hanging variations.
- Primary muscles
- Abs (rectus abdominis), Hip flexors (iliopsoas)
- Also works
- Transverse abdominis, Obliques, Quadriceps (rectus femoris)
- Equipment
- None (bodyweight), Exercise mat
- Level
- Beginner
Step by step
- Lie face up on a mat with your legs straight and your hands flat beside you or tucked under your hips for support.
- Brace your midsection and press your lower back gently toward the floor.
- Float both heels a little above the mat to set your starting position.
- Keeping your knees straight, lift your legs until they point toward the ceiling or reach your comfortable limit.
- Lower your legs slowly, stopping just before your heels touch the floor.
- Hold that hover for a moment and start the next rep without letting your back arch.
Coaching cues
- If your lower back lifts off the floor, shorten the range or bend your knees slightly.
- Lower for about three seconds to get the most out of each rep.
- Keep your neck relaxed and your head resting on the mat.
Common mistakes
Arching the lower back
Stop the lowering phase higher up and keep your ribs pulled down toward your hips.
Using momentum
Lift and lower at a steady, deliberate tempo with no bounce at the bottom.
Resting between reps
Keep your heels hovering above the floor so tension stays on the abs for the whole set.
Sets and reps
Strength
3–4 sets of 6–10 slow reps with a 3-second lowering phase
Muscle growth
3 sets of 10–15 reps
Endurance
2–3 sets of 15–25 reps
Alternatives
FAQ
Do leg raises work the lower abs?
Leg raises train the whole rectus abdominis, which is a single muscle, but many people feel them more in the lower portion. They also work the hip flexors heavily.
Why do leg raises hurt my lower back?
Usually the legs are going too low for your current core strength, which lets the back arch. Reduce the range, bend your knees, or put your hands under your hips, and stop if discomfort continues.
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