Flat Bench Lying Leg Raise

Also known as: Bench Leg Raise, Lying Bench Leg Raise, Flat Bench Leg Raise

CoreStrength

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Body Part: Abs

Description

A bench version of the lying leg raise. You lie on your back on a flat bench with your legs past its end and your palms flat on the bench beside your hips, raise your straight legs from horizontal to vertical, then lower them slowly. It works the lower abs and the hip flexors.

How to Perform

Lie on your back on a flat bench with your head on the bench and your hips near the other end, so your legs extend past it.
Keep your arms straight along your body with your palms flat on the bench beside your hips.
Straighten your legs, keep them together and hold them horizontal, in line with your body.
Brace your abs and press your lower back into the bench.
Exhale and raise your straight legs in a smooth arc until they point straight up at the ceiling. Keep your hips on the bench.
Inhale and lower your legs slowly until they are horizontal again. Do not rest them or let them drop below bench level.
Start the next rep from that position and repeat for the planned number of reps.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Press your palms into the bench to keep your upper body still while your abs do the work.
Point your toes and think of your legs as one long lever moving only from the hips.
Take two to three seconds to lower your legs. Control them most near the bottom, where the lever is longest.
If your lower back lifts off the bench, stop the descent higher or bend your knees slightly until you get stronger.
Exhale fully as your legs rise. It helps keep your abs tight and your lower back flat on the bench.
To make it harder, hold your legs for a second just above horizontal before each rep.

Common Mistakes

Swinging the legs up with momentum instead of lifting them under control.
Letting the legs sink below bench level, so the lower back arches off the bench.
Rolling the hips off the bench at the top instead of stopping when the legs are vertical.
Bending the knees more and more as you tire, which turns the exercise into a knee raise.
Lifting your head and shoulders off the bench as the legs come up.
Letting the legs drift apart or tilt to one side.