Lying Leg Raise: How-to, Benefits & Variations
Lying leg raises strengthen lower abs when done with a flat back. Lie down, press lower back to floor, raise and lower legs slowly. Hands under hips for support if needed.
Lying Leg Raise: How-to, Benefits & Variations
Lying leg raises are the exercise people either love or skip entirely, and the ones who skip usually have not learned the secret: keep your lower back glued to the floor. That single cue transforms it from a hip flexor exercise into a deep core burner. Hands under your hips if needed, legs together, lower slowly. The slower you go, the harder it gets.
Total Body Conditioning 5
Sophie Jones
How to Do Lying Leg Raises
Set up in the starting position for lying leg raise. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Legs are gonna stay straight on this. So it's like a sit-up."
Complete the full range of motion. "Try and think about pushing the tummy down as you lift up."
Return to the starting position with control. Don't let the back slap down, so hold, hold, hold.
Sophie Jones adds: "Squeeze them abs, lift up above the head. Control down."
Muscles Worked
Primary
Core
Primary mover during the lying leg raise.
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The lying leg raise directly supports this by targeting Core.
Coach's Tips
"Legs are gonna stay straight on this. So it's like a sit-up." - Sophie Jones
Sophie Jones
"Try and think about pushing the tummy down as you lift up." - Sophie Jones
Sophie Jones
"Squeeze them abs, lift up above the head. Control down." - Sophie Jones
Sophie Jones
"Don't let the back slap down, so hold, hold, hold." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The lying leg raise loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
L Sits (Lying Leg Raise Sit-up)
mediumBenefits
Builds core strength
The lying leg raise targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The lying leg raise directly addresses this.
Requires minimal equipment
No equipment needed. You can do the lying leg raise at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the lying leg raise with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Sophie Jones warns: "Don't let the back slap down, so hold, hold, hold."
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