Home / Abs workouts / Lying Leg Raises: Benefits, How to Do, and Variations

Lying Leg Raises: Benefits, How to Do, and Variations

The lying leg raise or lying straight leg raise is probably the first ab exercise that your trainer hands out to you when you step into your gym. It is a fat burning exercise that isolates the abs excellently, more so the lower abs.

What are Lying Leg Lifts Good for

The point where lying exercises score over other ab exercises is that it does not require any machines. You can do it in your house on a yoga mat. Moreover, it targets the lower abs a bit more than other ab exercises.

Lying Leg Raise Exercise Information

Other Names Flat Bench Lying Leg Raise, Bench Leg Raises
Exercise Type Strength
Equipment Needed Only Body
Skill Level Beginner
Force Type Pull
Muscles Worked Primary: Abdominals; Secondary: Internal Obliques
Mechanics Compound
Alternative Exercises Hanging Leg Raise, Reverse Crunch, Flat Bench Leg Pull-In

Video: How to Do the Proper Form of Lying Leg Raises

How to Do Lying Double Leg Raises

  • This can be done both on a flat bench or yoga mat.
  • Lie with your back flat and legs extended with your toe pointing forward.
  • Place your hands either by your side or under the hips. This is the starting position.
  • Keeping your knees slightly bent, exhale and raise both the legs until it makes a 90-degree angle to the floor. Hold this position for a second.
  • Now, lower your legs to the starting position. Inhale throughout the movement.

If this exercise is too advanced for you start by doing the lying bent knee exercise in which you tuck the knee in and then extend out, instead of raising the legs.

Lying Leg Raises
Lying Leg Raises

Single Leg Lifts

If you’re a beginner and do not have sufficient strength to raise both your legs, try the single leg version. The only difference is that you raise one leg at a time keeping the other extended on the ground.

Single Leg Raises
Single Leg Raises

Weighted Leg Raise

To add extra resistance, perform the weighted version by holding dumbbells between your feet. Follow the same instructions as the lying leg raises.

Weighted Leg Raises
Weighted Leg Raises

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