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Lying Leg Raise strength standards

What is a good Lying Leg Raise?

For a 180 lb male, an Intermediate Lying Leg Raise is about 33 reps. Advanced starts around 67 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 33 reps Intermediate at 180 lb
Next tier 67 reps Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Lying Leg Raise

A solid (Intermediate) Lying Leg Raise for a 180 lb male is about 33 reps. Use the calculator below to convert your own Lying Leg Raise into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 67 reps.

FitnessVolt strength standards, with source populations labeled separately

Lying Leg Raise demonstration
Estimated Standards

How strong is your Lying Leg Raise? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Abdominals, Hip Flexors
Equipment Mat
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Isolation

How Many Lying Leg Raise Should You Be Able to Do?

A fit adult man at about 180 lb should be able to do around 33 Lying Leg Raise in one set, which is an Intermediate result. An advanced lifter does 67+, and an elite lifter reaches 107 or more.

Lying Leg Raise rep targets for a 180 lb man, by training level:

Beginnerfewer than 1
Novice7 reps
Intermediate33 reps
Advanced67 reps
Elite107 reps

Men vs women: a 180 lb man should do about 33 Lying Leg Raise at an Intermediate level, while a 140 lb woman should do about 26.

By age: at an Intermediate level a 30 year old does about 33 Lying Leg Raise, dropping to about 27 by age 50. See the By Age tab for every band.

What counts as a good number? Anything at or above the Intermediate target puts you past the beginner and novice bands for your bodyweight. Beginners often start with fewer than one and build up; clearing the Advanced number is a strong target for trained gym lifters.

FitnessVolt strength standards, with gym and competition datasets labeled separately

How Strong Is Your Lying Leg Raise?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male doing 33 reps on the Lying Leg Raise ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your rep count falls, not a measured frequency count.

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Reader Data Is Still Building

We do not have enough reader-submitted Lying Leg Raise entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

33 reps Typical reps (Intermediate)

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Lying Leg Raise?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 < 1 2 35 81 137
120 < 1 3 35 79 131
130 < 1 5 35 77 127
140 < 1 5 34 75 122
150 < 1 6 34 73 118
160 < 1 6 34 71 114
170 < 1 7 33 69 110
180 < 1 7 33 67 107
190 < 1 7 32 65 104
200 < 1 7 31 64 101
210 < 1 7 31 62 98
220 < 1 7 30 60 95
230 < 1 7 29 59 93
240 < 1 7 29 57 90
250 < 1 7 28 56 88
260 < 1 7 28 55 86
270 < 1 7 27 53 83
280 < 1 7 26 52 81
290 < 1 6 26 51 79
300 < 1 6 25 50 78
310 < 1 6 25 49 76

Is Your Lying Leg Raise Good?

A quick read on what counts as a good Lying Leg Raise at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Lying Leg Raise is about 33 reps. Advanced lifters hit 67 reps, and Elite is 107 reps.

Women (140 lb): a good (Intermediate) Lying Leg Raise is about 26 reps. Advanced lifters hit 49 reps, and Elite is 74 reps.

Lying Leg Raise Rep Targets by Bodyweight and Age

Men: a 180 lb male should do about 33 reps at an Intermediate level.

Women: a 140 lb female should do about 26 reps at an Intermediate level.

By bodyweight (men): A 150 lb lifter does about 34 reps, and a 220 lb lifter does about 30 reps at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male does about 33 reps, while by age 50 the Intermediate standard is about 27 reps. See the By Age tab for every age band.

FitnessVolt strength standards, with source populations labeled separately

How Does Age Affect Lying Leg Raise Strength?

How Lying Leg Raise standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 < 1 < 1 24 57 95
20 < 1 5 32 69 113
25 < 1 6 33 72 117
30 < 1 6 33 72 117
35 < 1 6 33 72 117
40 < 1 6 33 72 117
45 < 1 4 30 67 109
50 < 1 2 27 61 101
55 < 1 < 1 22 54 91
60 < 1 < 1 18 47 80
65 < 1 < 1 13 39 70
70 < 1 < 1 9 32 60
75 < 1 < 1 6 26 50
80 < 1 < 1 2 20 42
85 < 1 < 1 < 1 15 34
90 < 1 < 1 < 1 10 28

What Do Lying Leg Raise Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement on the Lying Leg Raise, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Lying Leg Raise with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Lying Leg Raise is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Lying Leg Raise through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Lying Leg Raise strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Lying Leg Raise

Tier-specific training recommendations to move your Lying Leg Raise to the next level.

Beginner → Novice Building Your Foundation
  • Train the Lying Leg Raise 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Lying Leg Raise.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Lying Leg Raise plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Lying Leg Raise strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Lying Leg Raise

  1. Lie flat on your back on a mat with your legs extended and arms at your sides.
  2. Keep your lower back pressed into the mat and engage your core muscles.
  3. Slowly lift your legs up towards the ceiling while keeping them straight, stopping when they are perpendicular to the floor.
  4. Hold the position briefly, then slowly lower your legs back down to the starting position without letting them touch the floor.
  5. Repeat for the desired number of repetitions.
  6. Breathing: Inhale as you lower your legs, and exhale as you raise them.

Read the complete Lying Leg Raise guide on FitnessVolt →

Tips for Lying Leg Raise

  • Keep your lower back pressed into the mat to avoid strain.
  • Move slowly and with control to maximize muscle engagement.
  • Avoid swinging your legs to ensure your abs are doing the work.
  • If you find it difficult, start with bent knees and gradually progress to straight legs as your strength improves.

Where Do These Lying Leg Raise Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Lying Leg Raise Good for Your Weight?

Use this page to compare your Lying Leg Raise against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Lying Leg Raise 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Lying Leg Raise depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Lying Leg Raise after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.