Lying straight leg raise

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 13

Description: Lie on your back on a bench or mat, ensuring your body is in a comfortable and stable position. Place your hands under your buttocks to support your pelvis, and press your lower back firmly against the bench or mat. Lift your feet a little off the bench or mat, keeping them together and your legs straight. Exhale as you slowly raise your legs, keeping them straight, until they are vertical or as high as you can comfortably manage. Inhale as you gradually lower your legs back to the starting position, maintaining control. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00222

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Control and Stability: Ensure you raise and lower your legs in a slow, controlled motion. Avoid swinging or using momentum, which reduces the effectiveness of the exercise.
Engage Your Core: Focus on contracting your abdominal muscles throughout the movement. This will help protect your lower back and increase the intensity of the workout.
Keep Your Lower Back Pressed Against the Floor: To avoid straining your lower back, make sure it remains in contact with the floor throughout the exercise. If you find your lower back arching, reduce the range of motion or bend your knees slightly.
Breathe Properly: Exhale as you lift your legs and inhale as you lower them. Proper breathing helps to maintain rhythm and ensures that your muscles get the oxygen they need.
Incorporate Variations: To add variety and challenge your muscles differently, try variations such as holding a dumbbell between your feet, or performing the exercise on an incline bench.
Implement Progressive Overload: Gradually increase the difficulty of the exercise by adding ankle weights or performing more repetitions as you build strength. This will help avoid plateaus and continue making progress.
Mind Your Neck: Keep your head and neck relaxed, ideally resting your head on the floor or mat. Avoid straining your neck by lifting it during the exercise.
Consistency is Key: Make the lying straight leg raise a regular part of your workout routine to see the best results. Consistency is crucial for building core strength and improving muscle tone.
Mind the Hip Flexors: If you feel excessive strain in your hip flexors, consider adjusting your form or consulting a fitness professional. Sometimes, tight hip flexors can take over the movement, reducing the effectiveness on your abs.
Rest and Recovery: Allow adequate time for your muscles to recover between workouts. Overtraining can lead to injury and hinder your progress. Aim for at least 24-48 hours of rest between training sessions that target the same muscle group.

Exercise overview

Exercise tips and tricks

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