To do a bodyweight lying leg raise, lie flat with your hands under your hips, keep ribs down, lift your legs to vertical, then lower slowly without letting your low back arch. It trains the abdominals most, with hip flexors and lower-back stabilizers supporting the motion. The most common mistake is losing low-back contact near the bottom; fix it by shortening the range and slowing the lower. Progress by adding reps first, then extend the range or slow the lowering tempo.
Step-by-step form
- Set up: Lie on your back with legs straight and hands under your hips.
- Brace: Press your low back gently into the floor and set ribs down.
- Initiate: Lift both legs together until they are vertical.
- Main rep path: Lower the legs with a 2-3 second count.
- Hardest point: Stop just before your low back wants to arch.
- Finish: Pause briefly, then raise back to vertical.
- Reset: Re-brace your core before the next rep.
Who this variation is for
This is a solid core builder for lifters who want direct lower-ab work without equipment.
- Best fit: Intermediate lifters working on core control and hip flexor strength
- Not ideal when: Low back pain appears even at partial range
- Better option if not ideal: Dead Bug or Bent-Knee Leg Raise
Setup and equipment
Small setup details change how much your low back works. Keep your ribs down and range controlled.
- Setup position: Hands under hips or bench edge, legs together
- Equipment setup checks: Floor space and a flat surface
- Start load/resistance: Partial range if you cannot keep low back contact
- Bracing and breathing plan: Inhale at the top, exhale through the lower
Muscles worked and movement pattern
This is a hip flexion pattern with strong abdominal bracing. You should feel lower abs working as you control the descent.
| Role | Muscles |
|---|---|
| Primary | Abdominals |
| Secondary | Hip flexors |
| Stabilizers | Lower back, glutes, obliques |
At a glance
- Variation: Bodyweight lying leg raise
- Best for: Lower-ab strength and control
- Primary muscles: Abdominals
- Equipment: Bodyweight
- Difficulty: Beginner to intermediate
- Primary goal: Core strength
How to spot and fix bad form
- Keep low back gently pressed into the floor.
- Lower with a slow, even tempo.
- Legs stay together and straight.
- Stop before your ribs flare.
- Control the top position without swinging.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Low back arches at the bottom | Range is too deep for control | Shorten the range and slow the lower. |
| Legs swing or bounce | You are using momentum | Pause at the top and control the descent. |
| Knees bend early | Hip flexors fatigue | Use a slight knee bend or reduce reps. |
What you should feel
- At the start of each rep: Tight abs with ribs down.
- During lowering or lengthening: Controlled tension in the lower abs.
- During the hardest point: Strong brace just above the floor.
- At lockout or finish: Hip flexors and abs working together.
- If you feel joint pain: Reduce range and slow the lowering phase.
Regressions (Easier Versions)
- Bent-knee leg raise to reduce lever length.
- Dead Bug to practice rib control.
Progressions (Harder Versions)
- Slow 4-second lowering with the same range.
- L-Sit Hold or Hanging Leg Raise for more load.
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dead Bug | You need more low-back support | Teaches bracing without strain. |
| Hanging Knee Raise | You have a pull-up bar | Adds more range without floor limits. |
| Decline Crunch | You want controlled spinal flexion | Targets abs with less hip flexor work. |
How to keep getting stronger
Treat this as a control exercise. Quality reps matter more than speed. Use 2-4 sessions per week with a steady tempo.
For Strength
- Sets: 3-5
- Reps: 6-10
- Rest: 90-150 sec
- Frequency: 2-3x/week
- Progression rule: Add reps, then extend the range
For Muscle Growth
- Sets: 3-4
- Reps: 10-15
- Rest: 60-90 sec
- Frequency: 2-4x/week
- Progression rule: Add reps, then slow the lowering phase
For Skill / Return to Training
- Sets: 2-3
- Reps: 6-12
- Rest: 60-120 sec
- Frequency: 2-3x/week
- Progression rule: Maintain low-back contact before increasing range
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Short range, slow lower | Learn control |
| 2 | 3 x 12 | Same range, no swing | Add reps |
| 3 | 4 x 10 | Longer range | Increase difficulty |
| 4 | 4 x 12 | Same range, slower lower | Solidify form |
What to do if this exercise hurts
- Low back discomfort: Shorten the range and press the low back into the floor.
- Hip flexor cramping: Bend the knees slightly and reduce reps.
- Neck tension: Rest your head fully and keep shoulders relaxed.
Safety and Contraindications
This exercise should feel like controlled core work, not low-back strain. Reduce the range if form slips.
- Stop the set if: You feel sharp low-back pain or numbness
- Use caution if: You have a history of lumbar disc issues
- Safer substitutions: Dead Bug, Bent-Knee Leg Raise, Heel Taps
FAQs
Should my legs touch the floor at the bottom?
No. Stop just above the floor while keeping your low back flat. Touching down usually means you lost tension.
Are lying leg raises safe for the low back?
They can be if you control the range and keep ribs down. If your back arches, shorten the range or switch to bent-knee raises.
How many reps should I do?
Start with 8-12 clean reps. Quality beats quantity, so stop when your low back lifts.
Why do my hip flexors take over?
Your core is likely losing brace. Exhale, tuck ribs, and reduce the range until you feel more abs than hip flexors.
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