Lying Leg Raise

Lying Leg Raise: So führst du sie aus

1. 1Lie flat on your back on the floor or a bench with your legs fully extended and arms at your sides, palms pressing down for stability.
2. 2Engage your core by drawing your navel toward your spine, and press your lower back firmly into the surface to eliminate the arch.
3. 3Keep your legs straight and together, then exhale as you raise them toward the ceiling until they form roughly a 90-degree angle with your torso.
4. 4Pause for one count at the top, maintaining the posterior pelvic tilt so your lower back stays in contact with the surface.
5. 5Inhale as you slowly lower your legs back down in a controlled 2–3 second descent, stopping just before your heels touch the floor.
6. 6Hold that low position for one count to keep tension on the abs, then immediately begin the next repetition without letting your heels rest on the surface.
7. 7Complete the desired number of reps, then lower your legs fully to the floor to finish the set.

Technik-Tipps

• Press your palms or fingertips firmly into the floor throughout the movement to anchor your upper body and prevent rocking.
• Tuck your pelvis slightly before each rep to lock your lower back down — this shifts emphasis from the hip flexors to the rectus abdominis.
• Move at a deliberate tempo: 1 second up, 1-second pause at the top, 2–3 seconds down to maximize time under tension.
• Keep your feet flexed (toes pulled toward shins) to maintain full muscular engagement through the legs during the raise.
• If your lower back begins to arch or lift off the surface, shorten the range of motion by stopping the descent higher until you build sufficient core strength.

Häufige Fehler

• Allowing the lower back to arch away from the floor: this transfers load off the rectus abdominis and onto the lumbar spine, increasing injury risk.
• Using momentum to swing the legs up: swinging reduces the time the muscles are under tension and diminishes the training stimulus to the core.
• Holding the breath: failing to exhale on the way up raises intra-abdominal pressure unnecessarily and reduces core stability; breathe rhythmically with each rep.
• Letting the heels touch down between reps: resting eliminates tension from the abs and effectively turns each rep into a separate, shorter exercise.
• Bending the knees to make the movement easier: bent legs reduce the lever arm and shift emphasis away from the rectus abdominis, limiting the intended challenge.

Häufig gestellte Fragen