Core / Beginner / Isolation (single joint)

Flat Bench Lying Leg Raise

A bench isolation exercise for the abs, with the hip flexors assisting.

At a glance

Primary

Abs

Secondary

Hip flexors

Equipment

Bench

Movement pattern

Hip flexion

Level

Beginner

Type

Core, Isolation (single joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie with your back flat on a bench and your legs extended in front of you off the end.
2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
3. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
4. Now, as you inhale, slowly lower your legs back down to the starting position.

Common mistakes

• ✗ Lower back arching as the legs go down.

  Why it hurts: The hip flexors pull on the lumbar spine at the bottom.

  ✓ Instead: Keep the lower back pressed down, bend the knees, and only lower as far as you can control.

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