ex_BFIXSW

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Waist · Body Weight

Lying Leg Raise

beginnerstrengthMale & female model

Lying Leg Raise is a beginner isolation strength exercise that works the abs (waist), with the hip flexors and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Abdominals · Obliques
Hip Flexors · Iliopsoas
Lower Back · Erector Spinae

How to do Lying Leg Raise

Lie flat on your back with your legs extended and your arms at your sides, palms facing down firm on the floor.
Engage your core muscles and press your lower back into the floor.
Keeping your legs straight, lift them up towards the ceiling until they are perpendicular to the floor.
Slowly lower your legs back to the starting position with control, stopping just before they touch the floor. Repeat for the desired number of repetitions.

Form tips

Exhale as you lift your legs up and inhale as you lower them back down.
Keep your legs as straight as possible for maximum effectiveness.
Focus on engaging your abdominal muscles throughout the movement.

Lying Leg Raise alternatives

Resistance Band Lying Leg Raise

Abs · beginner

Resistance Band Lying Bent Knee Raise

Abs · beginner

Lying Abs Resistance Band

Abs · beginner

Suspension Trainer With Grips Hanging Leg Hip Raise

Abs · intermediate

More abs exercises

Alternate Lying Floor Leg Raise

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Crunch Leg Raise

Abs · intermediate

Alternate Leg Raise

Abs · intermediate

Captains Chair Leg Raise

Abs · beginner

Captains Chair Straight Leg Raise

Abs · beginner

Alternate Leg Raise With Head Up

Abs · intermediate

Front Lever Raise

Abs · advanced

Flat Knee Raise

Abs · intermediate

Lying Leg Raise FAQ

What muscles does Lying Leg Raise work?

Lying Leg Raise mainly works the abs in the waist (Rectus Abdominis). The hip flexors and lower back work as secondary muscles.

What equipment do you need for Lying Leg Raise?

None. Lying Leg Raise is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Lying Leg Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Lying Leg Raise good for beginners?

Yes. Lying Leg Raise is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Lying Leg Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Lying Leg Raise?

Other exercises for the abs include Resistance Band Lying Leg Raise, Resistance Band Lying Bent Knee Raise, Lying Abs Resistance Band and Suspension Trainer With Grips Hanging Leg Hip Raise.

For developers

Use Lying Leg Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BFIXSW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BFIXSW",
  "name": "Lying Leg Raise",
  "model": "male",
  "counterpartId": "ex_MDXEXU",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_BFIXSW/mp4-720.mp4?…",
    "poster": "https://…/ex_BFIXSW/poster.jpg?…"
  }
}