What muscles do Lying Leg Raises on a flat bench work?

This exercise primarily targets the lower abs, while also engaging the upper abs, obliques, and hip flexors. The bench support helps isolate the core muscles and reduce strain on the lower back compared to floor variations.

Do I need a bench for Lying Leg Raises or can I do them on the floor?

A flat bench allows for a greater range of motion and helps keep your hips aligned, but you can perform lying leg raises on the floor if a bench isn’t available. Floor versions are slightly less challenging due to restricted movement range.

Are Lying Leg Raises suitable for beginners?

Yes, beginners can perform lying leg raises by bending the knees slightly to reduce strain on the lower back and hips. Start with small sets and focus on proper form rather than lifting the legs too high.

What are common mistakes to avoid in Lying Leg Raises?

Avoid arching your lower back, using momentum, or letting your feet touch the bench between reps. Keep your core engaged and move slowly to ensure you’re working the abdominal muscles effectively.

How many sets and reps should I do for Lying Leg Raises?

For general core strengthening, aim for 3–4 sets of 10–15 controlled repetitions. Adjust reps based on your fitness level, making sure each set challenges your abs without causing lower back discomfort.

Are Lying Leg Raises safe for people with lower back pain?

If performed with proper form and core engagement, lying leg raises can be safe for some individuals with mild lower back issues. However, those with significant back pain should consult a healthcare professional and may benefit from gentler core exercises.

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

You can add ankle weights, perform the exercise with a slight hip lift at the top, or hold a medicine ball between your feet for extra resistance. Slow tempos and pauses at the top also increase time under tension for greater muscle activation.

Lying Leg Raise on Flat Bench

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Exercise Type

Reps Only

How To Do

Lie flat on a bench with your legs extended and hands gripping the sides for support. Keeping your core engaged and lower back pressed into the bench, slowly raise your legs upward until they are vertical, 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 on the sides of the bench for stability.
Engage your core by tightening your abdominal muscles.
Slowly lift your legs upward while keeping them straight, bringing them to a vertical position or as high as you can comfortably go.
Pause briefly at the top of the movement, ensuring your core remains engaged and your lower back stays in contact with the bench.
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 Straight Leg Raise

Lower Abs

Bench • Bodyweight

Leg Pull-In Flat Bench

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 do Lying Leg Raises on a flat bench work?: This exercise primarily targets the lower abs, while also engaging the upper abs, obliques, and hip flexors. The bench support helps isolate the core muscles and reduce strain on the lower back compared to floor variations.
Do I need a bench for Lying Leg Raises or can I do them on the floor?: A flat bench allows for a greater range of motion and helps keep your hips aligned, but you can perform lying leg raises on the floor if a bench isn’t available. Floor versions are slightly less challenging due to restricted movement range.
Are Lying Leg Raises suitable for beginners?: Yes, beginners can perform lying leg raises by bending the knees slightly to reduce strain on the lower back and hips. Start with small sets and focus on proper form rather than lifting the legs too high.
What are common mistakes to avoid in Lying Leg Raises?: Avoid arching your lower back, using momentum, or letting your feet touch the bench between reps. Keep your core engaged and move slowly to ensure you’re working the abdominal muscles effectively.
How many sets and reps should I do for Lying Leg Raises?: For general core strengthening, aim for 3–4 sets of 10–15 controlled repetitions. Adjust reps based on your fitness level, making sure each set challenges your abs without causing lower back discomfort.
Are Lying Leg Raises safe for people with lower back pain?: If performed with proper form and core engagement, lying leg raises can be safe for some individuals with mild lower back issues. However, those with significant back pain should consult a healthcare professional and may benefit from gentler core exercises.
What variations can I try to make Lying Leg Raises more challenging?: You can add ankle weights, perform the exercise with a slight hip lift at the top, or hold a medicine ball between your feet for extra resistance. Slow tempos and pauses at the top also increase time under tension for greater muscle activation.