Description

The lying leg raise on a flat bench is an effective exercise to target the lower abdominals and hip flexors.

Starting Position

Start by lying flat on a bench with your legs extended and hands holding onto the sides for stability.

Technical Execution

Keeping the legs straight, lift them towards the ceiling until they are perpendicular to the ground, then lower back down with control.

Range of Motion

Ensure a full range of motion by lifting the legs as high as possible without compromising form, and lowering them back down until they are just above the bench.

Variations

Variations include performing the exercise on an incline bench or adding a hip raise at the top of the movement.

Common Mistakes

Common mistakes include swinging the legs, arching the back excessively, or using momentum to lift the legs.

Practical Advice

Focus on controlled movements, engage the core throughout the exercise, and avoid straining the neck.

Additional Notes

To increase difficulty, slow down the tempo of the movement and add ankle weights for progression.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

abdominals

Secondary Muscles

hip flexors