How to do a lying leg raise
The lying leg raise trains your lower abs and hip flexors. It is harder than it looks, because your core has to keep your back flat as your legs lower.
Step by step
- Lie on your back with your legs straight and your arms by your sides, palms down.
- Press your lower back into the floor and brace your core.
- Keeping your legs straight, lift them until they point at the ceiling.
- Lower them slowly, stopping just above the floor.
- Repeat without letting your lower back lift.
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Common mistakes the coach checks
- Knees bending. Keep your knees straight; bend them a little only if your lower back lifts off the floor.
- Legs not high enough. Raise your legs until they point at the ceiling.
- A little short. Lift until your legs are vertical, then lower slowly.
- Dropping your legs. Lower your legs slowly and stop just above the floor.
Sets and reps
Do 2 to 3 sets of 8 to 15 slow leg raises.
Make it easier or harder
- Easier: Bend your knees, raise one leg at a time, or don’t lower your legs as far.
- Harder: Hover your legs just off the floor between reps, or do hanging leg raises from a bar.
Stay safe
If your lower back arches or hurts, bend your knees or shorten the range. Lower your legs slowly instead of dropping them.
Check your form with the AI coach
Put your phone on the floor, 2 m to your side, in landscape — head to feet in the frame. Side-on I can see how high your legs go and whether your knees stay straight. Then press Start training and go: there's nothing to pick, the AI detects that you're doing leg raises, counts your reps and tells you out loud when your form slips.
Start trainingJust counting? See the free AI rep counter.
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