Flat Bench Lying Leg Raise
Flat Bench Lying Leg Raise is a strength – long-lever hip flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Rectus femoris
- Exercise type
- Strength – long-lever hip flexion
Exercise technique
- Bench
Lie on the bench with your legs extending beyond its end.
- Support
Place your hands beneath your hips or hold the edges.
- Knees
Maintain a small, fixed bend in your knees.
- Lift
Raise both legs together.
- Top
Stop with your legs perpendicular to the floor without swinging your hips.
- Lower
Slowly lower your legs only as far as your lower-back control permits.
- Breathing
Exhale as you lift and inhale as you lower.
Key technique points
- Keep your lower back controlled near the pad.
- Move your feet together.
- Keep the knee angle unchanged.
- Do not throw your legs beyond vertical.
- Keep your head supported.
- Shorten the descent if necessary.
Common mistakes
Arching the lower back
Do not lower the legs so far that you lose abdominal support.
Folding the knees
Do not unknowingly change the long-lever position as you tire.
Swinging the hips
Do not lift your pelvis with momentum at the top.
Sliding off the bench
Do not let the leg load pull your pelvis beyond the edge.
Pulling with the hands
Do not hang on the edges to move your torso upward.
Dropping quickly
Do not let the legs fall without braking their weight at the bottom.
Frequently asked questions
Flat Bench Lying Leg Raise: why is “Arching the lower back” a mistake?
Do not lower the legs so far that you lose abdominal support.
Flat Bench Lying Leg Raise: why is “Folding the knees” a mistake?
Do not unknowingly change the long-lever position as you tire.
Flat Bench Lying Leg Raise: why is “Swinging the hips” a mistake?
Do not lift your pelvis with momentum at the top.
Flat Bench Lying Leg Raise: why is “Sliding off the bench” a mistake?
Do not let the leg load pull your pelvis beyond the edge.
Flat Bench Lying Leg Raise: why is “Pulling with the hands” a mistake?
Do not hang on the edges to move your torso upward.
Flat Bench Lying Leg Raise: why is “Dropping quickly” a mistake?
Do not let the legs fall without braking their weight at the bottom.
What should I focus on when doing Flat Bench Lying Leg Raise?
Keep your lower back controlled near the pad. Move your feet together. Keep the knee angle unchanged. Do not throw your legs beyond vertical. Keep your head supported. Shorten the descent if necessary.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.