Flat Bench Lying Leg Raise

Also called lying leg raise, bench leg raise and leg raises.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Lie with your back flat on a bench and your legs extended in front of you off the end.

1. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
2. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
3. Now, as you inhale, slowly lower your legs back down to the starting position.

Cues

• Hands under the glutes or gripping the bench.
• Legs nearly straight.
• Raise to 90 degrees.
• Lower slowly, low back flat.

Common mistakes

• Low back arching.
• Dropping the legs fast.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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