Lying leg raise
Lying leg raises are a core-strengthening exercise targeting the lower abs, hip flexors, and lower back muscles. This exercise helps improve core stability, enhance overall athletic performance, and prevent injuries. Athletes benefit from stronger lower abdominals, crucial for movements that require stability and power, such as sprinting, jumping, and dynamic shifts in direction. Additionally, the reduced strain on the lower back from strengthened core muscles enhances posture and mitigates the risk of injuries, making Lying Leg Raises an essential addition to any athletic training regimen.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
16
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Lie on your back on a bench or mat, ensuring your body is fully supported.
- 2Place your hands under your buttocks to support your pelvis and stabilize your lower back.
- 3Press your lower back firmly against the bench or mat to maintain proper form.
- 4Raise your feet slightly off the bench or mat, keeping them together and your legs straight.
- 5Exhale and flex your hips, lifting your legs until they are vertical.
- 6Inhale and slowly lower your legs back to the starting position.
- 7Repeat this motion for the desired number of repetitions, maintaining control throughout the exercise.
Tips & Tricks
Engage Your Core: Before you even lift your legs, engage your core. Think about pulling your belly button towards your spine to activate your abdominal muscles.
Control Your Movement: Focus on slow and controlled movements. Rushing through the exercise can lead to poor form and reduce effectiveness.
Don't Let Your Lower Back Arch: Ensure your lower back remains pressed into the mat to prevent any strain. If you find your back arching, place your hands under your glutes for support.
Breathing Is Key: Exhale as you lift your legs and inhale as you lower them. Proper breathing patterns can help stabilize your core and enhance performance.
Start Gradually: If you are a beginner, start with bent knees before progressing to straight legs. This reduces the load and helps build foundational strength.
Focus on the Lower Abs: Visualize lifting your legs with your lower abs rather than your hip flexors to better target the intended muscle group.
Avoid Momentum: Resist the temptation to use momentum to swing your legs. Use muscle power to lift and lower your legs for maximum benefit.
Use a Mat: A soft exercise mat can provide better support for your tailbone and lower back, making the exercise more comfortable.
Modify for Low Back Troubles: If you experience lower back pain, consider using a softer surface or reducing the range of motion.
Track Your Form: Use a mirror or a workout buddy to keep an eye on your form. It's easy for your legs to drift or for your back to arch over time.
Gradual Progression: As you get stronger, you can add ankle weights or slow down the eccentric (lowering) phase to increase difficulty.
Consistency is Key: Incorporate lying leg raises regularly in your routine for the best results. Like any exercise, consistency will lead to better strength and conditioning.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
