Lying Leg Raise

oec:lying-leg-raise

A supine bodyweight core exercise where straight legs are lifted toward vertical against gravity, training the hip flexors and anterior core.

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Also called: Leg Raise, Supine Leg Raise, Floor Leg Raise, Leg Raises, Lying

How to do it

Lie flat on your back on a mat with your legs extended straight and feet together.
Place your arms by your sides with palms pressing lightly into the floor for support.
Posteriorly tilt your pelvis to press your lower back firmly into the floor, engaging your abdominals.

Keeping your legs straight and feet together, lift them smoothly off the floor by flexing at the hips.
Raise your legs until they are perpendicular to the floor, or as high as you can manage while keeping your lower back anchored.
Pause briefly at the top, maintaining core tension.
Lower your legs back down under control, stopping just before your heels touch the floor, then begin the next repetition.

Inhale as you lower your legs toward the floor, and exhale forcefully as you raise them back up.

Arching the lower back off the floor during the descent.: Only lower your legs as far as you can maintain abdominal brace and pelvic contact with the floor, or regress to bending the knees.
Using momentum or swinging the legs upward.: Perform the movement at a slow, controlled cadence without rocking the torso.

If you experience lower back discomfort, reduce the range of motion or bend your knees to shorten the lever arm.

This record: CC-BY-SA-4.0.