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Lying Bent Leg Raise

Equipment: Bodyweight

Lying Bent Leg Raise
Primary Muscles
Synergistic Muscles

Lying Bent Legs Raises are an exercise that targets the lower abs. To perform them, follow these steps:

  1. Lie on your back on a mat with your knees bent and your feet flat on the floor.
  2. Place your hands behind your head or on your sides for support.
  3. Lift your legs off the floor and bring your knees towards your chest, keeping them bent at 90 degrees.
  4. Contract your abs and curl your hips off the floor, raising your legs higher towards the ceiling.
  5. Hold for a second, then lower your hips and legs back to the starting position.
  6. Repeat for the desired number of repetitions.

Introduction

The Lying Bent Leg Raise (LBLR) is an abdominal exercise that targets the lower abs. It effectively strengthens and tones the rectus abdominis muscle by raising your legs off the ground while lying on your back. This exercise can help improve core stability, posture, and aid in achieving a more defined midsection, making it beneficial for those pursuing fitness goals related to overall body tone and improved functional strength.

Muscles Worked

  • Primary: Abdominals (Rectus abdominis, Transverse abdominis, and Obliques)
  • Secondary: Hip flexors (Iliopsoas), Lower back muscles (Erector spinae)

How to Do It (Step-by-Step)

  1. Lie on your back with both legs extended and one leg bent at a 90-degree angle, foot flat on the floor. Place your hands under your glutes for support.
  2. Raise the straight leg while keeping it as vertical as possible, simultaneously lowering the bent leg just enough to feel the contraction in your abs.
  3. Keep your lower back pressed against the ground, and ensure you're not using momentum or swinging your body. Breathe normally throughout the exercise.

Tip: Avoid arching your back excessively during this exercise for better safety and effectiveness.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Consider utilizing Auto Progression for optimal progress in your workouts.

Make sure to leverage the built-in Rest Timer to ensure proper rest intervals during your routine.

Form Tips

  • Maintain a neutral spine: Keep your lower back pressed into the floor to avoid arching or rounding it. This helps engage your core muscles effectively during the exercise.
  • Lower legs parallel to the ground: As you lift your upper body, ensure that your lower legs remain in contact with the floor and stay in line with each other. This will challenge your abs more efficiently and reduce strain on your back.
  • Exhale as you lift: Engage your abdominal muscles to lift your shoulders off the floor while exhaling. Inhale slowly as you return to the starting position. This helps control the movement and prevents any undue stress on your body.

When to Use It

  • Strengthening abdominal muscles for core stability and balance in sports like gymnastics, dance, and martial arts.
  • Enhancing lower back strength and posture correction during office work, driving, or any activity involving prolonged sitting.
  • Improving hip flexor mobility and reducing the risk of injuries associated with running, cycling, or other activities that require frequent leg bending.

Workout History to track and analyze your progress in these exercises.

Lying Bent Leg Raise - Frequently Asked Questions
Answers to common questions about lying bent leg raise for efficient training.

Primary muscles are the lower abs and hip flexors. Secondary muscles include the obliques and rectus abdominis.

3 sets of 12-15 reps is a common routine, but adjust based on your fitness level and goals.

Lie flat on your back with legs bent at 90 degrees. Lower your legs until they're just off the floor, then raise them back up.

Consult a healthcare professional before starting this or any exercise if you have lower back pain.

A fitness mat can provide comfort, but no specialized equipment is required.

More bodyweight exercises More core exercises