About this exercise
A lying abdominal exercise where a medicine ball is squeezed between the feet or ankles to add resistance to the leg raise. The added load intensifies the demand on the lower abs and hip flexors compared to an unloaded leg raise.
Medicine Ball Lying Leg Raise
Step by step instructions, muscle activation and variants for the Medicine Ball Lying Leg Raise.
EasyAbsCore
How to Perform
- Lie flat on your back with your legs straight and a medicine ball held between your feet or ankles
- Place your arms flat by your sides or grip a fixed surface overhead for support
- Press your lower back into the floor and engage your core
- Keeping your legs straight, raise them slowly until they are perpendicular to the floor
- Pause briefly at the top
- Lower your legs back down in a controlled manner, stopping just before they touch the floor
- Repeat for the desired number of repetitions without letting your lower back arch away from the floor
Muscle Activation
Primary
AbsCore
Secondary
QuadricepsOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the Medicine Ball Lying Leg Raise
The Medicine Ball Lying Leg Raise 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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