How to do the Lying Leg Raise
Primary: Core, Hip Flexors · also works Quads. Also called: floor leg raise, straight leg raise.
Step by step
- 1
Lie on your back with legs straight and hands at your sides or under your hips.
- 2
Press your lower back into the floor and brace your core.
- 3
Raise your straight legs together until they point at the ceiling.
- 4
Lower slowly until they hover just above the floor.
- 5
Repeat without letting your lower back arch.
Coaching cues
- Lower back stays on the floor
- Slow on the way down
- Bend the knees slightly if needed
Common mistakes
- Arching the lower back
- Dropping the legs fast
- Lifting the head and straining the neck
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Lying Leg Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Lying Leg Raise work?
Primary: Core, Hip Flexors. Secondary: Core, Hip Flexors, Quads
How many sets and reps of Lying Leg Raise should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Lying Leg Raise?
Same movement pattern, different equipment: Reverse Crunch, Hanging Knee Raise, Dead Bug, Flutter Kick, Bicycle Crunch, Bird Dog.
Is the Lying Leg Raise good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.