VARIATIONS
Lying Leg Raises
Legs lift to 90 degrees then hover just above the floor.
This exercise targets the lower abdominal muscles and serratus anterior by lifting the legs against gravity while lying supine. It builds core stability and hip flexor control without requiring external weights.
HOW TO DO IT
- Lie flat on your back on a mat with legs extended.
- Place your hands under your glutes or by your sides for support.
- Keep your legs straight and lift them until they form a 90-degree angle.
- Pause briefly at the top while exhaling.
- Lower your legs slowly until they hover just above the floor.
- Repeat the movement without letting your heels touch the ground.
COMMON MISTAKES
- Allowing the lower back to arch off the floor.
- Using momentum to swing the legs upward.
- Bending the knees significantly during the lift.
- Dropping the legs too quickly on the way down.
TIPS
- Press your lower back firmly into the mat throughout the set.
- Initiate the lift by tilting your pelvis posteriorly.
- Control the descent to maximize time under tension.
SAFETY
- Stop immediately if you feel sharp pain in the lower back.
- Avoid this movement if you have existing lumbar disc issues.
DETAILS
- Muscles
- Abdominals
- Equipment
- Mat
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Leg raise
- Legs
- Both
- Legs straight or bent
- Straight legs
- Body position
- Lying on the back
SIMILAR EXERCISES
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