Lying Leg Raise

Flat on your back, legs lifting to vertical and lowering without touching down. The torso stays on the floor throughout, which is exactly what separates it from a sit-up or a v-up.

Standard: A valid rep raises straight legs from just off the floor to vertical over the hips and lowers them back under control, with the lower back staying in contact with the floor.

How to do the Lying Leg Raise

1. Lie flat with the arms overhead or by your sides and the legs together.
2. Press the lower back into the floor and keep it there for the whole set.
3. Raise the legs as straight as you can manage until they point at the ceiling.
4. Lower them slowly, stopping just short of the floor to keep the tension on.
5. Begin the next rep from that hover rather than resting the heels down.

Common faults

• The lower back arching off the floor as the legs come down, which loads the spine instead of the abs.
• Dropping the legs fast and using the bounce.
• Bending the knees more each rep until the range quietly shrinks.
• Pulling on the neck or shoulders to help.

Scaling & progressions

• Bend the knees to shorten the lever.
• Lower only as far as you can keep the back flat, then stop and come back up.
• Tuck the hands under the hips for support while control develops.
• Raise one leg at a time before progressing to both.