Lying Leg Raise Flat Bench 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Lying Leg Raise on a Flat Bench is a bodyweight exercise that primarily targets the abdominal muscles while also engaging the hip flexors. Performed by keeping the legs together and lifting them straight up to form a 90-degree angle with the body, this exercise emphasizes controlled movement and proper form to maximize abdominal activation. Maintaining tension by preventing the feet from touching the bench at the bottom ensures continuous engagement of the abs and hip flexors throughout the set, making it an effective exercise for core strength and stability.
How to Perform
Lie flat on the bench with your legs extended and pressed together.
Slowly lift your legs upward, keeping them straight, until they reach a perpendicular position relative to your torso.
Hold briefly at the peak of the lift to fully engage your abdominal muscles.
Gradually lower your legs back down without letting your feet rest on the bench, maintaining constant tension in the core.
Continue the movement for the chosen number of repetitions, focusing on smooth, controlled motions to maximize abdominal activation and hip-flexor engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move your legs deliberately and steadily, resisting the urge to swing them. Concentrate on using your abdominal muscles to lift and control the motion.
Lower your legs fully until they are parallel to the bench, ensuring the abs are engaged through the entire movement.
Keep your lower back firmly against the bench to prevent it from arching, reducing the risk of strain or injury.
How Not to Perform
Do not swing your legs or use momentum to lift them.
Do not allow your feet to touch the bench at the bottom of the movement.
Do not bend your knees; keep your legs straight throughout.
Do not arch your lower back away from the bench.
Do not perform the movement too quickly; maintain slow, controlled motion.
Do not lift your hips off the bench while raising your legs.
Do not hold your breath; breathe steadily throughout the exercise.
Do not neglect pausing at the top; briefly hold to maximize abdominal engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
