What muscles does the Lever Lying Leg Raise (Bent Knee) work?

This exercise primarily targets the lower abs, while also engaging the upper abs, obliques, and hip flexors. The bent knee position reduces strain on the lower back and helps isolate the abdominal muscles more effectively.

What equipment do I need for the Lever Lying Leg Raise (Bent Knee), and are there alternatives?

You’ll need a decline bench with a padded lever attachment or a similar machine-strength setup. If you don’t have access to one, you can perform bent-knee leg raises on a flat bench or the floor, using ankle weights for added resistance.

Is the Lever Lying Leg Raise (Bent Knee) suitable for beginners?

Yes, it can be suitable for beginners since the bent knees reduce leverage and make the movement less demanding on the core. Start with light resistance and focus on controlled motion before increasing weight or reps.

What are common mistakes to avoid when doing Lever Lying Leg Raises?

Avoid swinging your legs or using momentum, as this reduces core activation. Keep your lower back pressed against the bench and raise your legs using abdominal strength, not hip flexor dominance.

How many sets and reps should I do for Lever Lying Leg Raises to build core strength?

For general core strength, aim for 3–4 sets of 10–15 reps, focusing on controlled movements. If you’re training for endurance, you can increase reps or perform the exercise for time intervals such as 30–45 seconds.

Are there any safety tips for performing Lever Lying Leg Raises (Bent Knee)?

Ensure the lever pad is securely positioned above your ankles and that you maintain a firm grip on the bench handles. Engage your core throughout the motion to protect your lower back and avoid jerking movements.

What variations can I try to make Lever Lying Leg Raises more challenging?

You can straighten your legs to increase resistance, add ankle weights, or perform the movement with a pause at the top. Advanced lifters can incorporate a twisting motion to target the obliques more intensely.

Lever Lying Leg Raise (Bent Knee)

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Strength Machine

Exercise Type

Weight & Reps

How To Do

Lie flat on a decline bench, grip the handles for support, and position the machine’s padded lever just above your ankles with knees slightly bent. Engage your core and slowly raise your legs by bringing your knees toward your chest, then lower them back down with control. Focus on using your abs and avoid swinging your legs for momentum.

Step-by-Step Instructions

Begin by lying flat on a decline bench with your head positioned near the top of the bench and your legs extended downward. Secure your hands on the handles or grips located near your head for stability.
Position the padded lever of the machine against your lower legs, just above the ankles, ensuring it is adjusted to provide resistance during the movement.
Engage your core muscles and bend your knees slightly, keeping your feet together.
Slowly lift your legs upward by contracting your abdominal muscles, bringing your knees toward your chest. Ensure the movement is controlled and avoid using momentum.
Pause briefly at the top of the movement when your knees are close to your chest, feeling the contraction in your abdominal muscles.
Gradually lower your legs back to the starting position, maintaining control and keeping tension in your core throughout the descent.
Repeat the movement 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

Lying Leg Hip Raise

Lower Abs

Bench

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Twisting Crunch (on bench)

Obliques

Upper Abs

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Lever Lying Leg Raise (Bent Knee) work?: This exercise primarily targets the lower abs, while also engaging the upper abs, obliques, and hip flexors. The bent knee position reduces strain on the lower back and helps isolate the abdominal muscles more effectively.
What equipment do I need for the Lever Lying Leg Raise (Bent Knee), and are there alternatives?: You’ll need a decline bench with a padded lever attachment or a similar machine-strength setup. If you don’t have access to one, you can perform bent-knee leg raises on a flat bench or the floor, using ankle weights for added resistance.
Is the Lever Lying Leg Raise (Bent Knee) suitable for beginners?: Yes, it can be suitable for beginners since the bent knees reduce leverage and make the movement less demanding on the core. Start with light resistance and focus on controlled motion before increasing weight or reps.
What are common mistakes to avoid when doing Lever Lying Leg Raises?: Avoid swinging your legs or using momentum, as this reduces core activation. Keep your lower back pressed against the bench and raise your legs using abdominal strength, not hip flexor dominance.
How many sets and reps should I do for Lever Lying Leg Raises to build core strength?: For general core strength, aim for 3–4 sets of 10–15 reps, focusing on controlled movements. If you’re training for endurance, you can increase reps or perform the exercise for time intervals such as 30–45 seconds.
Are there any safety tips for performing Lever Lying Leg Raises (Bent Knee)?: Ensure the lever pad is securely positioned above your ankles and that you maintain a firm grip on the bench handles. Engage your core throughout the motion to protect your lower back and avoid jerking movements.
What variations can I try to make Lever Lying Leg Raises more challenging?: You can straighten your legs to increase resistance, add ankle weights, or perform the movement with a pause at the top. Advanced lifters can incorporate a twisting motion to target the obliques more intensely.