Lying Leg Raise And Hold

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your arms by your sides with palms down, or tuck your hands slightly under your glutes for additional lower back support.
3. Press your lower back firmly into the floor, eliminating any gap between your spine and the mat.

How to do it

1. Exhale and lift both legs together until they are approximately 6 to 12 inches off the floor.
2. Hold this position statically, keeping your legs perfectly straight and toes pointed away from you.
3. Maintain shallow, controlled breathing while keeping your core braced and lower back pinned to the floor.
4. Slowly lower your legs back to the starting position once the hold duration is complete.

Form checklist

• Ensure the lower back never arches or leaves the floor during the hold.
• Keep your knees locked out and quadriceps engaged to maintain a straight line.
• Keep your neck and shoulders relaxed to avoid unnecessary tension in the upper body.
• Do not let your heels touch the ground until the set is finished.

Pro tips

• Focus on 'hollowing' your midsection by pulling your navel toward your spine to engage the transverse abdominis.
• Squeeze your glutes and inner thighs together to create full-body tension, which helps stabilize the pelvis during the hold.

Make it harder

• Lower your legs to just 1-2 inches above the floor to increase the mechanical disadvantage and tension.
• Lift your head and shoulder blades slightly off the mat into a 'hollow body' position to engage the entire abdominal wall.

Frequently asked

What muscles does the lying leg raise and hold work?

The lying leg raise and hold primarily targets the abs, and also works the obliques as secondary muscles.

What equipment do you need for the lying leg raise and hold?

The lying leg raise and hold requires no equipment — just your body weight.

Is the lying leg raise and hold good for beginners?

Yes. The lying leg raise and hold is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals