Lying Leg Raise Flat Bench
Lying Leg Raise Flat Bench is built for your first months of training, using pure bodyweight leverage to deliver bracing strength that carries over.
How to do Lying Leg Raise Flat Bench
- Lie flat on a flat bench with your back pressed against it.
- Place your hands under your glutes for support.
- Keep your legs straight and together, and lift them up towards the ceiling.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Lying Leg Raise Flat Bench Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Lying Leg Raise Flat Bench Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Lying Leg Raise Flat Bench
Swap Lying Leg Raise Flat Bench For
Lying Leg Raise Flat Bench — Frequently Asked Questions
How do you do the Lying Leg Raise Flat Bench?
Lie flat on a flat bench with your back pressed against it. Place your hands under your glutes for support. Keep your legs straight and together, and lift them up towards the ceiling. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lying Leg Raise Flat Bench work?
The Lying Leg Raise Flat Bench primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Lying Leg Raise Flat Bench should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lying Leg Raise Flat Bench good for beginners?
Yes. The Lying Leg Raise Flat Bench is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lying Leg Raise Flat Bench?
Try the Cable Standing Lift, Band Bicycle Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
