← Back to library
Last updated February 2, 2026
Media unavailable
abs
Leg Raise - Lying, Floor
Lie flat with hands under your glutes for support. Lift your straight legs up to 90 degrees, then lower them slowly. Stop just before your heels touch the floor to keep tension on abs.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat or the floor with your legs extended straight.
- Place your arms at your sides or under your glutes for support.
- Step 2Engage Your Core
- Tighten your abdominal muscles to stabilize your lower back against the floor.
- Ensure your back remains flat against the mat throughout the exercise.
- Step 3Lift Your Legs
- Keeping your legs straight, lift them towards the ceiling until your body forms an L shape.
- Avoid using momentum; focus on using your core muscles to lift your legs.
- Step 4Lower Your Legs
- Slowly lower your legs back down towards the floor without letting them touch the ground.
- Maintain control and keep your core engaged as you lower your legs.
- Step 5Repeat
- Perform the lift and lower motion for the desired number of repetitions.
- Focus on maintaining proper form throughout each repetition.
- Step 6Finish the Exercise
- After completing your reps, gently lower your legs to the ground.
- Take a moment to relax and stretch your core and hip flexors.