Lying Leg Lift

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your arms by your sides with palms down, or tuck your hands 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.

How to do it

1. Exhale as you lift both legs together toward the ceiling, keeping them straight until they are perpendicular to the floor.
2. Inhale as you slowly lower your legs back toward the starting position using a controlled three-second tempo.
3. Stop the descent just before your heels touch the ground to maintain constant tension on the abdominal muscles.

Form checklist

• Keep your lower back glued to the floor throughout the entire range of motion.
• Maintain straight legs with knees locked to maximize leverage on the core.
• Avoid using momentum or swinging the legs to lift them.
• Keep your neck and shoulders relaxed on the mat to prevent strain.

Pro tips

• Focus on a posterior pelvic tilt by imagining you are pulling your belly button through the floor to maximize deep core engagement.
• Pause for one second at the bottom of the movement, where the lever arm is longest, to challenge your core's anti-extension strength.

Make it harder

• Add a 'hip pop' or vertical thrust at the top of the movement to increase lower abdominal recruitment.
• Slow down the eccentric (lowering) phase to five seconds to increase time under tension.

Frequently asked

What muscles does the lying leg lift work?

The lying leg lift primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the lying leg lift?

The lying leg lift requires no equipment — just your body weight.

Is the lying leg lift good for beginners?

Yes. The lying leg lift is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals