Video Demonstration

This article will cover how you perform the Flat Bench Lying Leg Raise exercise.

We will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

The Lying Leg Raise is an Isolation exercise and usually works best when added at the end of your training routine.

Flat Bench Lying Leg Raise How to Guide

Image Example

how to perform the lying leg raise exercise

Step by Step Description

Step 1: Lie down on a weighted bench with your back flat on the bench and your legs extended in front of you off of the end.

Step 2: There are two different possible positions for your hands. 1) You can put your palms down under your glutes or 2) have your hands at the sides holding on to the bench.

You are now in the starting position.

Step 3: Keep your legs extended and as straight as possible exhale and raise your feet until your legs form a 90-degree angle with the floor. When your legs reach 90 degrees, squeeze your core and hold this position for one to two seconds.

Step 4: Inhale and slowly lower your feet back down returning to the starting position.

Difficulty Level

Since this exercise uses such a basic movement pattern, it gets rated at a beginner difficulty level.

If you are just starting your fitness journey, this exercise is a great way to start training your abdominals since it has a minimal injury rate. For the people who are not yet able to perform this lift, you can reduce its difficulty by only raising one leg at a time while keeping the other one stationary on the floor.

how to perform the lying Weighted leg raise exercise

If you want to make this exercise a little more challenging, then try holding a dumbbell in between your feet when you are performing it.

how to perform the lying Weighted leg raise exercise

Equipment Required

While this exercise gets commonly performed on a weighted bench, you can complete the movement on the floor if you do not have access to one.

If you plan on performing this lift on the floor, keep your feet slightly elevated the entire time. Keeping your feet elevated will keep tension on your core the whole time you are performing this exercise.

Muscles Worked

This lift will help you to increase the strength of your core. Specifically your Abdominal muscles. Your Hip Flexors are also involved when you are performing this exercise.

Flat Bench Lying Leg Raise Benefits

Some people who are experience lower back pain can reduce and sometimes even eliminate the pain by strengthening their core.

Having a strong core can help increase the weight you lift on compound movements like the deadlift and squat. It will also reduce your chances of getting a lower back injury when you are performing them.

Since this exercise uses such a basic movement pattern, almost anyone can start using them to increase their core strength.

Training Tips

Remember that holding the correct form is extremely important and can result in injury if you fail to do so. So make sure that your back is completely flat against the bench the entire time. If your back is not flat on the bench, your body will start to use your back muscles to help lift your legs. So if your back is not pressed against the bench, you will significantly reduce the result you see from performing this exercise.

Exhale when you are raising your feet and inhale when lowering them.

Do not swing your legs. You should be using your abdominal muscles to move your legs. Make sure to use a slow and controlled movement, so the tension stays on your abdominals.

Make sure that you do not let your feet drop below the height of the bench.

Try to keep your knees and feet together the entire time you are performing the exercise.

In closing

Building a strong and stable core is essential and can help to reduce and even eliminate back pain.

Many new lifters do not realize how vital core strength is and tend to neglect it for more impressive lifts like squats (which require significant core strength). Only to receive a lower back injury from their core being a weak link in their body's muscular chain and their form breaking down as the weight increases.

So focus today on building a stronger core to save your back from injury tomorrow.

You may Also Like

Swiss Ball Plank
Weighted Knee Raise
Swiss Ball Pike



Looking to gain more strength or lose some weight? We offer free fitness tools to help you reach your fitness goals. Register for free while we are in beta and get free lifetime access to our fitness tools that include an easy to use Calorie Counter, High-Intensity Interval Timer, Multiple Fitness Calculators and our Exercise Logger.