Exercise guide
Lying Leg Raise
- Beginner
- Isolation
- Rep-based
- Waist
The lying leg raise is a foundational core exercise that primarily targets the lower rectus abdominis and hip flexors while improving pelvic stability. It is highly effective for building the strength required for more advanced hanging leg movements.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended and feet together.
- Place your hands flat on the floor by your sides or tucked slightly under your glutes for extra lower back support.
- Press your lower back firmly into the floor to engage your core and eliminate any arch in your spine.
How to do it
- Exhale as you lift your legs toward the ceiling, keeping them as straight as possible, until they are perpendicular to the floor.
- Inhale as you slowly lower your legs back toward the floor using a controlled 3-second tempo.
- Stop the descent just an inch before your heels touch the ground to maintain constant tension on the abdominals.
Form checklist
- Keep your lower back glued to the floor throughout the entire movement.
- Maintain a slight, soft bend in the knees if your hamstrings feel tight.
- Avoid using momentum or swinging your legs to lift them.
- Keep your neck and shoulders relaxed on the mat to avoid strain.
Pro tips
- Focus on tilting your pelvis toward your ribs as you lift to maximize lower abdominal recruitment rather than just moving your legs.
- Imagine pushing your heels away from your body throughout the movement to keep the legs long and the core fully engaged.
Make it harder
- Perform the exercise with your hands behind your head to remove the stability provided by the floor.
- Add a 'hip pop' or vertical pelvic thrust at the top of the movement to further engage the deep core.
Frequently asked
- What muscles does the lying leg raise work?
- The lying leg raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the lying leg raise?
- The lying leg raise requires no equipment — just your body weight.
- Is the lying leg raise good for beginners?
- Yes. The lying leg raise is a beginner-friendly movement and a strong foundation to build on.