Lying Leg Raise Flat Bench

Muscles worked

Setup

1. Lie flat on your back on a flat bench with your glutes positioned near the end of the bench.
2. Reach back and firmly grip the sides of the bench or the top of the bench behind your head to anchor your upper body.
3. Extend your legs fully, keeping them together and hovering just above the level of the bench.

How to do it

1. Exhale and contract your abdominals to lift your legs toward the ceiling until they are perpendicular to the floor.
2. Maintain a very slight bend in the knees to reduce strain on the lower back while keeping the movement focused on the hips.
3. Inhale and slowly lower your legs back to the starting position using a controlled 3-second tempo.
4. Stop the descent just before your heels touch the bench or the floor to maintain constant tension on the core.

Form checklist

• Keep your lower back pressed firmly against the bench throughout the entire movement.
• Avoid using momentum or swinging your legs to initiate the lift.
• Keep your neck in a neutral position and avoid pulling on the bench with excessive neck tension.
• Ensure your legs remain squeezed together to engage the adductors and stabilize the pelvis.

Pro tips

• Focus on a posterior pelvic tilt by pulling your belly button toward the bench to maximize lower abdominal recruitment and protect your spine.
• Pause for one second at the top of the movement to emphasize the peak contraction of the rectus abdominis.

Make it harder

• Add a 'hip thrust' at the top of the movement by driving your feet toward the ceiling and lifting your pelvis off the bench.
• Slow down the eccentric (lowering) phase to 5-6 seconds to increase time under tension.

Frequently asked

What muscles does the lying leg raise flat bench work?

The lying leg raise flat bench primarily targets the abs and obliques, and also works the adductors, glutes, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the lying leg raise flat bench?

The lying leg raise flat bench requires no equipment — just your body weight.

Is the lying leg raise flat bench good for beginners?

The lying leg raise flat bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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