Lying Leg Raise: How to Do It and Muscles Worked
Load card
- Equipment
- Bodyweight
- Muscle group
- Core
- Main muscles
- rectus abdominis, hip flexors
- Also working
- none notable
- Mechanics
- Compound
- Pattern
- Hip flexion
- Level
- Beginner
The lying leg raise is a beginner bodyweight movement that builds core strength through hip flexion. You perform this exercise by lying flat on your back and lifting your legs toward the ceiling. It requires no equipment, making it a highly accessible addition to your training routine.
This compound exercise directly targets the rectus abdominis and the hip flexors. By controlling the descent of your legs, you force your core to stabilize your pelvis and spine throughout the entire range of motion.
How to do it
Lie flat on your back on a mat with your legs fully extended and your arms resting at your sides. Press your lower back firmly into the floor to engage your core before you begin.
- Keep your legs straight and your feet together.
- Brace your core and lift your legs upward until they form a 90-degree angle with your torso.
- Pause briefly at the top of the movement.
- Slowly lower your legs back toward the floor with complete control.
- Stop just before your heels touch the ground to maintain tension, then begin the next repetition.
Sets, reps and load
Start with 3 sets of 10 to 15 repetitions. Rest for 60 seconds between each set to allow your core to recover.
Since this is a bodyweight exercise, you can increase the difficulty by slowing down the lowering phase of the movement.
Common mistakes
- Arching your lower back. Actively press your lower back into the floor throughout the movement. If your back arches, do not lower your legs as far down.
- Using momentum. Lift and lower your legs with a slow, controlled tempo. Avoid swinging your legs or bouncing them off the floor.
- Bending your knees excessively. Keep your legs as straight as possible to fully engage the hip flexors and rectus abdominis. A slight, soft bend in the knees is acceptable if you have tight hamstrings.
- Rushing the descent. Take at least two to three seconds to lower your legs. The downward phase builds strength and requires strict control.
- Holding your breath. Exhale as you lift your legs toward the ceiling. Inhale as you slowly lower them back to the starting position.
Make it easier or harder
Easier
- Lying knee tucks
- Single leg raises
Harder
- Hanging leg raises
- V-ups
Swaps and related core exercises
Same muscle group with different equipment:
- Resistance Band Woodchop Resistance band
- Dumbbell Side Bend Dumbbell
- Kettlebell Around the World Kettlebell
- Pallof Press Resistance band
More bodyweight options:
- Hanging Leg Raise Hip flexion
- Bicycle Crunch Rotation + flexion
- Bird Dog Anti-rotation
- Dead Bug Anti-extension
Browse all bodyweight exercises or every core exercise.
When to see a doctor or physio
- Sharp pain in your lower back during the movement.
- A popping or clicking sensation in your hips that causes discomfort.
- Numbness or tingling radiating down your legs.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.