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Home » Exercise Guides » Core

Lying Leg Raise: Target Your Abs, Hips, and Flexors Effectively!

How to do the lying leg and hip raise

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:15 AM EDT

Ask Question?

The lying leg and hip raise is an effective bodyweight compound movement which is used for working the abdominal muscles. It’s a very convenient exercise since you don’t really need equipment but it’s easier to perform using a bench. However, the floor will do just fine. 

Now, by lifting your legs and butt off of the surface you activate the abs a little more than if you did a normal leg raise. And you’re also emphasizing your lower abs which is another great reason to include this variation in your core training routine. 

So, do this exercise a few times a week to strengthen your core and feel free to try the other effective variations to switch things up.

Lying Leg Raise Details
Basic Information
Body Part
Abdominals
Primary Muscles
Hip Flexors, Iliopsoas, Obliques, Rectus Abdominis
Secondary Muscles
Quadratus lumborum, Rectus Femoris, Sartorius
Equipment
Exercise Mat, Resistance Bands, Ankle Weights
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Brace
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy12-15
Endurance15-20
Power4-6
Muscular endurance15-20
Stability core10-15
Flexibility mobility15-20
Similar Exercises
  • Cable Seated Crunch: Core Strengthening Techniques
  • Assisted Lying Leg Raise With Throw Down Guide
  • Master the Janda Sit-Up: Tone Your Core and Strengthen Abs
  • Squat Pulses: Strengthen Your Legs and Core Effectively!

Exercise Instructions

  1. Lie on a flat bench and grip the edge by your head to keep your body stable during the exercise.
  2. Then, bench your knees or keep them straight.
  3. Lift your legs toward your abs and then lift your butt off the bench while contracting your core. 
  4. Lower your legs back down until they almost touch the bench. 
  5. Complete the desired number of reps and repeat the exercise for sets. 

Variations & Tips:

  • Try out the variations below to hit your core with different movements. 
  • You can also perform the movement on the floor if you don’t have a bench. 
  • The lying leg and hip raise is a great abdominal movement which emphasizes the lower muscles of the abdominals, but the entire core gets trained during the exercise. 

Watch: How to do the lying leg and hip raise with bent knees

Watch: How to do the lying leg and hip raise with straight legs

Watch: How to do the cable lying leg and hip raise

Interested in measuring your progress? Check out our strength standards for Lying Leg Raise.

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Categories: Core Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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