Core
Lying leg raises
- Kit
- No kit
- Works
- lower abs · hip flexors
- Also
- obliques · quads
Lying leg raises are a floor core movement: you lie on your back and lift straight legs to vertical, then lower them under control. The work is in the lower abs and hip flexors, and in keeping your lower back flat against the floor while the legs move. It suits anyone who wants a simple, equipment-free way to train the front of the trunk.
Form
How to do lying leg raises
- 1Lie on your back with your legs straight and together, arms flat by your sides or tucked palms-down under your hips for support.
- 2Press your lower back into the floor and draw your ribs down so there is no gap under your waist. Hold that flat position throughout.
- 3Raise both legs together until they point at the ceiling, keeping your knees soft but not bent. Breathe out as they rise.
- 4Lower them slowly, breathing in, and stop just before your heels touch the floor or as soon as your lower back starts to lift.
- 5Begin the next lift from that low position, keeping the legs moving smoothly for the whole effort. Rest with your feet on the floor if your back arches.
Watch for
Common mistakes
The lower back arches off the floor as the legs come down.
Fix: Shorten the range and stop the descent higher, or slide your hands under your hips for support.
The legs drop fast and bounce off the floor.
Fix: Lower over a slow count and stop short of the ground so the abs stay loaded the whole time.
Pulling on the neck or lifting the head to strain through the movement.
Fix: Keep your head, shoulders and neck relaxed on the floor and let the abs do the work.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.