Lying Leg Raises
Lying leg raises are an effective exercise for strengthening the abdominal muscles, particularly the lower abs. This exercise should not be confused with lying knee raises, as it specifically targets lifting the straight legs, thereby providing a more intense challenge for the abdominal muscles. Known as "Leg Raises" or "Leg Lifts," lying leg raises are a bodyweight exercise suitable for both beginners and advanced practitioners aiming to build a strong and stable core.
In addition to this classic, floor-based version, there are other challenging variations of leg raises, such as hanging leg raises on a pull-up bar or on rings. These variations not only require strong abdominal muscles but also good grip strength and body tension. Another option is leg raises in the dip position on parallel bars or the ring variant, where the legs are raised from a supported but unstable position. These different exercises provide a comprehensive challenge for the abdominal muscles, making the training more varied and intense.
Lying Leg Raises - the correct execution
- Start lying on your back
- Legs are extended
- Place your arms on the floor next to your upper body
- Press your arms into the ground and bend your hips
- Raise your legs and hips until your lower back is off the floor
- Lower yourself slowly and controlled back to the starting position
- Keep tension in the core during the movement
The exercise Lying Leg Raises is intended to be used as a hypertrophy exercise.
Which muscles are trained by Lying Leg Raises?
Primary trained muscles for Lying Leg Raises
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
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