What muscles does the lying straight leg raise work?

The lying straight leg raise primarily targets the lower abs, helping to strengthen and tone your core. It also engages secondary muscles including the upper abs, obliques, and hip flexors for stability and control.

Do I need a bench to perform lying straight leg raises?

A bench provides extra range of motion and comfort, but it’s not strictly necessary. You can perform this exercise on the floor, a yoga mat, or using a stability pad for home workouts.

Is the lying straight leg raise suitable for beginners?

Yes, beginners can perform this exercise, but they should focus on proper form and control to avoid lower back strain. Start with fewer reps and bend the knees slightly if straight legs feel too challenging.

What common mistakes should I avoid when doing lying straight leg raises?

Avoid arching your lower back or using momentum to lift your legs, as this reduces core engagement and can cause injury. Keep your lower back pressed into the surface and move slowly through the full range of motion.

How many sets and reps should I do for lying straight leg raises?

For general core training, aim for 3 sets of 10–15 controlled reps. Advanced lifters can increase to 15–20 reps or add ankle weights for more resistance.

What safety tips should I follow when performing lying straight leg raises?

Always engage your core to protect your lower back, and avoid lifting your head or shoulders off the bench unnecessarily. If you feel pain in your lower back, stop and reassess your form or switch to a gentler variation.

Are there variations of the lying straight leg raise for different fitness levels?

Yes, you can modify the exercise by bending your knees to reduce difficulty or adding ankle weights for more challenge. Advanced variations include hanging leg raises or incorporating a slight hip lift for extra lower ab activation.

Lying Straight Leg Raise

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Bodyweight

Exercise Type

Reps Only

How To Do

Lie flat on a bench with your legs straight and hands under your hips or gripping the bench for support. Keeping your core engaged and lower back pressed into the bench, slowly lift your legs up until they are perpendicular to your body, then lower them back down with control without letting your feet touch the bench. Maintain straight legs and avoid arching your back throughout the movement.

Step-by-Step Instructions

Lie flat on a bench with your back fully supported and your legs extended straight out. Place your hands under your hips or hold onto the sides of the bench for stability.
Keep your legs straight and together, and engage your core muscles by pulling your belly button towards your spine.
Slowly lift your legs upward until they are perpendicular to the bench or as high as you can comfortably go, keeping your lower back pressed against the bench.
Pause briefly at the top of the movement, ensuring your core remains engaged and your legs stay straight.
Slowly lower your legs back down to the starting position, maintaining control and avoiding letting your feet touch the bench.
Repeat for the desired number of repetitions.

Explore more lower abs exercises or bench exercises in our exercise library.

Alternative Exercises

Lying Leg Raise on Flat Bench

Lower Abs

Bench

Incline Leg Hip Raise (Leg Straight)

Lower Abs

Bench

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles does the lying straight leg raise work?: The lying straight leg raise primarily targets the lower abs, helping to strengthen and tone your core. It also engages secondary muscles including the upper abs, obliques, and hip flexors for stability and control.
Do I need a bench to perform lying straight leg raises?: A bench provides extra range of motion and comfort, but it’s not strictly necessary. You can perform this exercise on the floor, a yoga mat, or using a stability pad for home workouts.
Is the lying straight leg raise suitable for beginners?: Yes, beginners can perform this exercise, but they should focus on proper form and control to avoid lower back strain. Start with fewer reps and bend the knees slightly if straight legs feel too challenging.
What common mistakes should I avoid when doing lying straight leg raises?: Avoid arching your lower back or using momentum to lift your legs, as this reduces core engagement and can cause injury. Keep your lower back pressed into the surface and move slowly through the full range of motion.
How many sets and reps should I do for lying straight leg raises?: For general core training, aim for 3 sets of 10–15 controlled reps. Advanced lifters can increase to 15–20 reps or add ankle weights for more resistance.
What safety tips should I follow when performing lying straight leg raises?: Always engage your core to protect your lower back, and avoid lifting your head or shoulders off the bench unnecessarily. If you feel pain in your lower back, stop and reassess your form or switch to a gentler variation.
Are there variations of the lying straight leg raise for different fitness levels?: Yes, you can modify the exercise by bending your knees to reduce difficulty or adding ankle weights for more challenge. Advanced variations include hanging leg raises or incorporating a slight hip lift for extra lower ab activation.