Lying Abduction Leg Raise On Floor

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your hands flat by your sides or slightly under your glutes for additional lower back support.
3. Engage your core by pressing your lower back firmly into the floor to eliminate any arching.
4. Keep your head and neck relaxed on the mat throughout the setup.

How to do it

1. Inhale and lift both legs toward the ceiling until they are perpendicular to the floor, keeping your knees as straight as possible.
2. At the top of the movement, exhale and slowly spread your legs as wide as possible in a 'V' shape using a controlled tempo.
3. Inhale as you squeeze your inner thighs to bring your legs back together at the center.
4. Exhale and lower your legs back toward the floor with control, stopping 2-3 inches above the ground before starting the next rep.

Form checklist

• Keep your lower back glued to the floor; if it arches, don't lower your legs as far.
• Maintain straight legs with toes pointed or flexed to keep the quadriceps fully engaged.
• Avoid using momentum or swinging; the movement should be slow and deliberate.
• Ensure your shoulders and neck remain relaxed to avoid unnecessary tension.

Pro tips

• Focus on the 'mind-muscle connection' by actively squeezing your adductors (inner thighs) as you bring your legs back together.
• To maximize lower abdominal recruitment, perform a slight posterior pelvic tilt throughout the entire range of motion.

Make it harder

• Wear ankle weights to increase the resistance during both the vertical raise and the horizontal abduction.
• Perform the abduction and adduction phase while hovering your legs just 6 inches off the floor instead of at the top.

Frequently asked

What muscles does the lying abduction leg raise on floor work?

The lying abduction leg raise on floor primarily targets the abs, adductors, and obliques, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the lying abduction leg raise on floor?

The lying abduction leg raise on floor requires no equipment — just your body weight.

Is the lying abduction leg raise on floor good for beginners?

The lying abduction leg raise on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius
• Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
• Lying Alternate Butterfly AbductionBeginner · abs, adductors, and obliques
• Lying Criss Cross LegsBeginner · abs, adductors, and obliques