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Lying Floor Leg Raise

Equipment: Bodyweight

Lying Floor Leg Raise
Primary Muscles
  • Iliopsoas
  • Rectus Abdominis
Synergistic Muscles
  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus
  • Obliques
  • Pectineous
  • Quadriceps
  • Sartorius
  • Tensor Fasciae Latae

The lying floor leg raise targets the lower abdominal muscles. Here’s how to do it:

  1. Lie flat on your back on a mat with your legs straight and your arms by your sides.
  2. Press your lower back into the mat and engage your core.
  3. Slowly raise your legs towards the ceiling, keeping them straight.
  4. Continue lifting until your legs are perpendicular to the floor or as high as you can go without lifting your lower back off the mat.
  5. Pause briefly at the top, then slowly lower your legs back to the starting position without letting them touch the floor.
  6. Repeat for the desired number of repetitions.

Introduction

The Lying Floor Leg Raise is a core strength training exercise primarily focused on developing abdominal muscles. It effectively targets the lower abs, as well as other core muscles like the obliques and rectus abdominis. This exercise is particularly beneficial for individuals aiming to build strong and defined midsections, improve posture, and reduce the risk of lower back pain. Its effectiveness stems from the controlled movement that isolates the target muscles, making it a valuable addition to any core-focused fitness routine.

Muscles Worked

  • Primary: Abdominals (Rectus abdominis, external obliques, and internal obliques)
  • Secondary: Hip flexors (Iliopsoas), lower back (erector spinae), hamstrings

How to Do It (Step-by-Step)

  1. Lie on your back with your legs extended and arms at your sides, keeping your lower back pressed against the floor.
  2. Raise both legs vertically off the ground while keeping them straight and contracting your abs, ensuring your hips remain on the floor.
  3. Lower your legs slowly, avoiding letting your lower back lift from the floor or swinging your legs.
    • Maintain a steady pace and control during the movement.
    • Aim to keep your lower back firmly against the floor throughout the exercise.
    • To make it easier, bend your knees slightly or only raise your legs a few inches off the ground.

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

For optimal progression, consider Auto Progression to adapt your workouts dynamically. Don't forget to use the Rest Timer for precise rest periods.

Form Tips

  • Maintain a flat back by engaging your core muscles and keeping your lower back pressed against the floor.
  • Keep your hands placed under your glutes or behind your head, but avoid pulling on your neck.
  • Lower your legs only as far as you can while keeping your hips stable and avoiding swinging them. Breathe regularly throughout the exercise to maintain control and stability.

When to Use It

  • Improving Core Strength for Sit-ups and Planks
  • Enhancing Hip Flexor Mobility in Yoga Poses
  • Boosting Lower Back Muscle Endurance for Daily Activities

For a detailed workout history, visit Workout History

Lying floor leg raise - Frequently Asked Questions
Common questions about lying floor leg raises to optimize your training.

Lying floor leg raises primarily target the lower abdominals, hip flexors, and obliques.

A good starting point is 3 sets of 12-15 repetitions. Adjust based on your progress and fitness level.

You only need a flat surface like a yoga mat or floor. No special equipment is required.

If you have lower back issues, consult with a healthcare professional before starting this exercise.

Include lying floor leg raises 2-3 times per week as part of your abdominal training routine.

More bodyweight exercises More core exercises