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Lying Leg Raise Flat Bench

A lying leg raise performed on a flat bench that trains the lower abdominals and hip flexors through a long range.

AbsBodyweightHip flexion

Primary

Rectus abdominis

Secondary

Hip flexorsObliques

Equipment

Bodyweight

Pattern

Hip flexion

Setup

  1. 01Lie on your back along a flat bench.
  2. 02Grip the bench beside the head or under the pad.
  3. 03Extend the legs straight, heels just off the bench end.
  4. 04Press the lower back gently toward the bench.

Execution

  1. 01Raise the legs together until vertical over the hips.
  2. 02Curl the pelvis slightly up at the top.
  3. 03Lower the legs slowly toward parallel with the floor.
  4. 04Stop before the lower back arches, then repeat.

Checkpoints

  • -The lower back stays in contact with the bench.
  • -Legs stay straight or slightly bent, knees fixed.
  • -The pelvis tucks at the top of each rep.
  • -Movement is slow and controlled in both directions.

Common mistakes

  • -Arching the lower back as the legs drop.
  • -Swinging the legs and using momentum.
  • -Bending the knees more on every rep to cheat.
  • -Holding the breath through the whole set.

Programming notes

  • -Use 3 sets of 10 to 20 controlled reps.
  • -Slow the lowering phase to 3 seconds to increase difficulty.
  • -Progress to hanging leg raises once bench raises feel easy.

Related exercises

Hanging Leg Raise

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Flutter Kick

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Crunch

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