Lying Floor Leg Raise
The lying leg raise is a simple, equipment-free way to build lower-ab strength, perfect for a home ab routine.
Equipment
Bodyweight
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps
Muscles worked
Lower abs, Hip flexors
A core exercise performed lying on your back, raising straight legs to train the lower abs without any equipment.
How to do it
- Lie flat on your back with your legs extended and hands at your sides or under your lower back.
- Keep your legs straight and together.
- Raise your legs up until they're roughly perpendicular to the floor.
- Lower back down under control, stopping just before your heels touch the floor.
- Keep your lower back pressed into the floor throughout to protect your spine.
Coaching tips
- Placing your hands under your lower back can help you feel if it's arching off the floor.
- Slow the lowering phase down — it's the most challenging and effective part of the movement.
- If your lower back arches badly, bend your knees slightly to make the exercise more manageable.
Common mistakes
- Letting the lower back arch off the floor, which can cause strain.
- Using momentum to swing the legs instead of a controlled lift and lower.
Frequently asked questions
Why does this exercise hurt my lower back?
If your lower back arches off the floor, the hip flexors are taking over from the abs. Bend your knees slightly or reduce the range of motion until your core is strong enough to keep your back flat.
Start tracking your workouts free
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