Medicine Ball Lying Leg Raise

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended.
2. Secure a medicine ball firmly between your ankles or feet, squeezing it to maintain a tight grip.
3. Place your arms straight by your sides with palms down, or tuck your hands slightly under your glutes for extra lower back support.

How to do it

1. Inhale and brace your core, ensuring your lower back is pressed firmly into the floor.
2. Exhale as you lift your legs in a controlled arc until they are nearly perpendicular to the floor.
3. Inhale as you slowly lower the legs back toward the starting position, stopping just before the ball touches the ground.
4. Maintain a controlled 2-1-3 tempo: 2 seconds to lift, 1 second pause at the top, and 3 seconds to lower.

Form checklist

• Keep your lower back glued to the floor; if it arches, do not lower your legs as far.
• Maintain a constant squeeze on the medicine ball to keep the adductors and quads engaged.
• Keep your knees as straight as possible to maximize the lever arm and tension on the abs.
• Avoid using momentum or 'swinging' the weight up; focus on a slow, rhythmic movement.

Pro tips

• Visualize pulling your belly button toward your spine to ensure deep transverse abdominis engagement throughout the set.
• At the top of the movement, perform a tiny 'hip lift' by tilting your pelvis toward your ribs to intensify the lower abdominal contraction.

Make it harder

• Increase the weight of the medicine ball or add a 3-second isometric hold at the bottom of each rep, one inch off the floor.
• Incorporate a 'V-up' at the top of the movement, reaching your hands toward the medicine ball before lowering back down.

Frequently asked

What muscles does the medicine ball lying leg raise work?

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

What equipment do you need for the medicine ball lying leg raise?

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

Is the medicine ball lying leg raise good for beginners?

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

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