Core / Beginner / Isolation (single joint)

Lying Leg Raise

A lying straight-leg raise that trains the hip flexors and abs while resisting lower-back arching.

At a glance

Primary

Abs, Hip flexors

Secondary

Obliques

Equipment

Bodyweight

Movement pattern

Hip flexion, Anti-extension (brace)

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 on your back with legs straight and hands under your hips for support.
2. Keeping the legs together and nearly straight, raise them until they are close to vertical.
3. Pause at the top.
4. Lower the legs slowly until they are just above the floor and repeat.

Tips

• Keep the lower back pressed down throughout.
• Control the lowering phase.

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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