Core

Lying Leg Raise

Raising your straight legs while lying on your back: ab and hip flexor work with no equipment.

Also known as: leg raises, floor leg raise

Level: Beginner
Equipment: Bodyweight
Type: Compound

Movement

Muscles worked

Lying Leg Raise muscle map: hip flexors, abs, obliques and deep core highlighted on the front and back of the body

How to do it

Lie on your back with your legs straight and hands under your glutes or by your sides.
Press your lower back into the floor.
Raise your legs together until they're vertical.
Lower slowly without your back lifting.

Form cues

Your lower back doesn't arch on the way down.
Only lower as far as your back stays flat.
A slight knee bend makes it easier.

Common mistakes

Arching as your legs lower: it loads your lower back.
Dropping your legs: control them.
Swinging up: lift slowly.

Sets and reps

3 sets of 10-15 reps with 45-60 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from lying leg raises.

Flutter kicks
Small alternating kicks with your legs low.
Bodyweight · Intermediate
How to do it
1. Lie flat on your back with your legs extended.
2. Place your hands under your glutes for support.
3. Lift both legs a few inches off the floor.
4. Alternate kicking your legs up and down in a small range.
5. Keep your core braced and lower back pressed down.
6. Continue for the desired duration or reps.
Primary
Hip Flexors, Abs
Secondary
Deep Core
Scissor kicks
Cross your legs over each other in the air.
Bodyweight · Intermediate
How to do it
1. Lie flat on your back with your hands under your glutes.
2. Lift both legs a few inches off the floor.
3. Alternate crossing one leg over the other in a scissor motion.
4. Keep your lower back pressed into the floor.
5. Maintain a steady rhythm throughout.
Primary
Hip Flexors, Abs
Secondary
Obliques, Deep Core
V-ups
Raise your legs and torso together into a V.
Bodyweight · Intermediate
How to do it
1. Lie flat on your back with arms extended overhead and legs straight.
2. Simultaneously raise your legs and upper body toward each other.
3. Reach your hands toward your feet at the top, forming a V shape.
4. Keep your legs straight throughout the movement.
5. Lower both ends under control back to the floor.
Primary
Hip Flexors, Abs
Secondary
Obliques, Deep Core
Dragon flag
Your whole body raised straight, supported only on your shoulders: very advanced.
Bodyweight · Advanced
How to do it
1. Lie on a bench and grip it firmly behind your head.
2. Raise your body up so only your upper back stays on the bench.
3. Keep your body rigid in a straight line.
4. Lower your body under control until nearly horizontal.
5. Raise back up and repeat.
Primary
Abs
Secondary
Lower Back, Hip Flexors, Obliques, Deep Core