How to do the Lying Leg Raise
Lie on your back with legs straight and hands by your sides or under your hips.
Press your lower back into the floor by bracing your abs.
Raise your legs until they're vertical.
Lower them slowly without letting your lower back lift.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The abs flex your spine and stop it from arching. Mix crunching moves (crunches, leg raises) with anti-extension work (planks, rollouts).
Alternatives
Same muscles, similar movement: swap in one of these if the Lying Leg Raise doesn’t suit your gym or your joints.
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