Lying Leg Raise Modified

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs extended straight and arms by your sides.
2. Press your lower back firmly into the floor to engage your core and eliminate any arching.
3. Place your hands palms-down under your glutes for additional lower back support if needed.

How to do it

1. Exhale as you lift one leg toward the ceiling, keeping it straight, until it is roughly perpendicular to the floor.
2. Inhale as you slowly lower the leg back down to the starting position, stopping just before it touches the ground.
3. Repeat the movement with the opposite leg, alternating sides for each repetition.
4. Maintain a controlled tempo, taking approximately 2 seconds to lift and 2 seconds to lower.

Form checklist

• Keep the lower back glued to the floor throughout the entire movement.
• Ensure the non-working leg remains stationary and pressed into the mat.
• Avoid using momentum; move the leg with control from the hip.
• Keep your neck relaxed and gaze toward the ceiling to avoid strain.

Pro tips

• Focus on 'pulling' your belly button toward your spine to maximize deep transverse abdominis engagement.
• At the top of the movement, give your quad a quick squeeze to ensure full leg extension and hip flexor activation.

Make it harder

• Keep both feet hovering 2-3 inches off the ground throughout the entire set instead of resting the non-working leg.
• Slow down the lowering phase to 4 seconds to increase time under tension for the lower abs.

Frequently asked

What muscles does the lying leg raise modified work?

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

What equipment do you need for the lying leg raise modified?

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

Is the lying leg raise modified good for beginners?

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

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