What muscles does the lying leg raise and hold work?

The lying leg raise and hold primarily targets your lower abs, helping strengthen and define the lower portion of your core. It also engages the upper abs, obliques, and hip flexors for stability and control throughout the movement.

Do I need any equipment for lying leg raise and hold?

No equipment is required for the lying leg raise and hold just your body weight and a flat surface. If you prefer, you can use a yoga mat for comfort or place your hands under your hips for extra lower back support.

Is the lying leg raise and hold suitable for beginners?

Yes, beginners can perform this exercise, but it’s important to start with shorter holds and fewer repetitions to avoid straining the lower back. If needed, bend your knees slightly to reduce intensity and build strength gradually.

What are common mistakes to avoid during the lying leg raise and hold?

Common mistakes include arching the lower back, holding your breath, and letting the legs drop too quickly. To prevent injury, keep your core engaged, press your lower back into the floor, and lower your legs slowly with control.

How long should I hold my legs up for in this exercise?

For general core training, aim to hold your legs at a 45-degree angle for 10–30 seconds per set, depending on your fitness level. Perform 3–4 sets with rest in between, gradually increasing hold time as your strength improves.

Are there variations of the lying leg raise and hold?

Yes, you can make it harder by holding your legs closer to the floor or adding ankle weights. For an easier variation, bend your knees or perform alternating single-leg raises to reduce strain on the lower back and hip flexors.

What are the benefits of the lying leg raise and hold?

This exercise builds lower abdominal strength, increases core stability, and improves hip flexor endurance. It also helps develop better control and posture, making it a great addition to both home and gym workout routines.

Lying Leg Raise and Hold

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Time (Seconds)

How To Do

Lie flat on your back with your legs extended and hands under your glutes for support. Keeping your core engaged and legs straight, slowly lift your legs to a 45-degree angle, hold briefly, then lower them back down without touching the floor. Keep your lower back pressed into the ground throughout the movement.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your legs extended and your arms resting at your sides.
Place your hands under your lower back or glutes for support, keeping your palms facing down.
Engage your core by tightening your abdominal muscles.
Slowly lift your legs together off the ground, keeping them straight, until they form about a 45-degree angle with the floor.
Hold this position for a few seconds, maintaining tension in your core and keeping your lower back pressed against the floor.
Slowly lower your legs back down to the starting position without letting them touch the ground.
Repeat for the desired number of repetitions or hold for the desired duration.

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

Alternative Exercises

Lying Leg Raise

Lower Abs

Bodyweight

Leg Raise with Hip Lift

Lower Abs

Bodyweight

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Leg Extension Crunch

Abs

Lower Abs

Exercise Ball

Frequently Asked Questions

What muscles does the lying leg raise and hold work?: The lying leg raise and hold primarily targets your lower abs, helping strengthen and define the lower portion of your core. It also engages the upper abs, obliques, and hip flexors for stability and control throughout the movement.
Do I need any equipment for lying leg raise and hold?: No equipment is required for the lying leg raise and hold just your body weight and a flat surface. If you prefer, you can use a yoga mat for comfort or place your hands under your hips for extra lower back support.
Is the lying leg raise and hold suitable for beginners?: Yes, beginners can perform this exercise, but it’s important to start with shorter holds and fewer repetitions to avoid straining the lower back. If needed, bend your knees slightly to reduce intensity and build strength gradually.
What are common mistakes to avoid during the lying leg raise and hold?: Common mistakes include arching the lower back, holding your breath, and letting the legs drop too quickly. To prevent injury, keep your core engaged, press your lower back into the floor, and lower your legs slowly with control.
How long should I hold my legs up for in this exercise?: For general core training, aim to hold your legs at a 45-degree angle for 10–30 seconds per set, depending on your fitness level. Perform 3–4 sets with rest in between, gradually increasing hold time as your strength improves.
Are there variations of the lying leg raise and hold?: Yes, you can make it harder by holding your legs closer to the floor or adding ankle weights. For an easier variation, bend your knees or perform alternating single-leg raises to reduce strain on the lower back and hip flexors.
What are the benefits of the lying leg raise and hold?: This exercise builds lower abdominal strength, increases core stability, and improves hip flexor endurance. It also helps develop better control and posture, making it a great addition to both home and gym workout routines.