Lying Leg Raise
The lying leg raise targets the lower abs by lifting both legs from a supine position. Lie flat on your back, press your lower back into the floor, and raise your legs to vertical before lowering them with control.
How to Perform
Lie flat with your hands under your hips or gripping a bench behind your head for support.
Press your lower back firmly into the floor before initiating the lift.
Raise both legs together to 90 degrees while keeping them straight.
Lower your legs slowly — stop before your lower back begins to arch off the floor.
Common Mistakes to Avoid
Allowing the lower back to arch off the floor on the descent, which strains the lumbar spine.
Using hip flexor momentum to swing the legs up instead of contracting the abs.
Bending the knees excessively, which shortens the lever arm and reduces ab engagement.
Muscle Activation
Variations
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