Lying leg raise (bent knees) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying leg raise (bent knees)

Step by step instructions, muscle activation and variants for the Lying leg raise (bent knees).

EasyAbsCore

About this exercise

The modified lying leg raise is a beginner-friendly core exercise performed flat on the back with the knees slightly bent, reducing the lever arm and lumbar strain compared to the straight-leg version. It effectively targets the lower abdominals and hip flexors while protecting the lower back.

How to Perform

  • Lie flat on your back with your legs extended, hands placed under your lower back or hips for support
  • Bend your knees slightly to reduce tension on the lower back
  • Brace your core and press your lower back gently into the floor
  • Lift your legs until they form roughly a 90-degree angle with the floor, or as high as comfortable
  • Lower your legs slowly back down, stopping just before your heels touch the floor
  • Repeat for the desired number of reps, keeping your core engaged throughout

Muscle Activation

Primary
AbsCore
Secondary
Quadriceps

Common Mistakes

Common mistakes content is coming soon.

About the Lying leg raise (bent knees)

The Lying leg raise (bent knees) 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.

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