Skip to main content

Lying Leg Lift

Step by step instructions, muscle activation and variants for the Lying Leg Lift.

EasyAbs

About this exercise

The lying leg lift is a bodyweight core exercise performed flat on your back, targeting the lower abdominals by raising both legs from the floor to a vertical position. Keeping the lower back pressed into the floor throughout the movement ensures proper activation and protects the spine.

How to Perform

  • Lie flat on your back with legs straight and arms at your sides or under your lower back for support
  • Press your lower back firmly into the floor and engage your core
  • Keeping your legs straight and together, lift them until they are perpendicular to the floor
  • Slowly lower your legs back down toward the floor without letting them touch
  • Stop just above the floor and repeat the movement

Muscle Activation

Primary
Abs
Secondary
Core

About the Lying Leg Lift

The Lying Leg Lift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

45 Degree Lean Back Alternate Knee Raise

Bodyweight · Easy
AbsObliquesQuadricepsCore

45-Degree Bicycle Twisting Crunch

Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps

90 Degree Crunch Heel Touch

Bodyweight · Easy
AbsCoreObliques

90/90 Switch

Bodyweight · Easy
AbsGlutesCoreObliquesInner thighsQuadricepsOuter thighs