Lying leg raise
A lying leg raise is lifting both straight legs from just above the floor until they point at the ceiling, then lowering them slowly. It works the hip flexors and the lower part of the abs, which keep your back flat.
- Group
- Core
- Equipment
- A mat
- A first set
- 12 reps
How to do it
Start position
Lie on your back on a mat with your legs straight and together, hands flat under your hips, head resting on the mat.
One rep
- Lift both straight legs together until they point at the ceiling.
- Lower them slowly until your heels hover just above the mat.
Tempo
About 3 seconds per rep, at a controlled pace. A set of 12 takes around 36 seconds.
Form cues
- Keep your legs straight and together.
- Keep your lower back on the mat.
- The way down is slow and controlled.
Common mistakes
- Lower back arching off the matStop lowering where your back starts to lift, or bend your knees slightly.
- Swinging the legs upLift on a slow count and pause when they point up.
- Dropping the heels onto the floorStop a few centimetres above the mat and start the next rep from there.