Lying Leg Raise Flat Bench

Cómo hacer el Lying Leg Raise Flat Bench

1. 1Sit near the end of a flat bench, then lower yourself back until your spine is flat on the bench surface.
2. 2Slide down so your hips sit at or just past the edge, leaving your legs room to hang and drop below bench level.
3. 3Grip the sides of the bench beside your hips, or reach overhead and hold the bench behind your head for a stronger anchor.
4. 4Extend both legs straight and lower them to about bench level, keeping your lower back pressed into the pad.
5. 5Brace your core, exhale, and raise both legs together in a controlled arc until they form roughly a 90° angle with your torso.
6. 6Pause for one second at the top and squeeze your abs before starting the descent.
7. 7Inhale and lower your legs over about three seconds to the starting position, resisting gravity rather than letting them fall.
8. 8Complete all reps, bend your knees to place your feet on the bench, then roll to one side and push up to sit rather than crunching straight up.

Consejos de técnica

• Let your lower back set the depth, not your flexibility — lower only as far as you can keep the pad contact, then add range as your core strengthens.
• Tuck your tailbone into a slight posterior pelvic tilt before the first rep so the rectus abdominis shares the load instead of leaving it all to the iliopsoas.
• Use a 2-second lift and a 3-second lower; the eccentric is where the abs accumulate the most tension.
• Anchor your upper body by gripping the bench hard — reaching back to hold the bench behind your head gives the most stable base and stops the torso rocking.
• Stop the lift at roughly 90° rather than dumping the legs over your face, which unloads the abs and lets the pelvis roll off the bench.

Errores comunes

• Letting the lower back arch off the bench on the descent, which shifts load from the abs to the spinal erectors and stresses the lumbar discs.
• Swinging the legs up with momentum instead of lifting under control, which cuts the time under tension for the iliopsoas and rectus abdominis.
• Bending the knees heavily to make the lift easier, which shortens the lever arm and drops the demand on the hip flexors and lower abs.
• Dropping the legs quickly on the way down, which skips the eccentric phase where much of the abdominal strength is built.
• Holding the breath through the set, which spikes blood pressure and blocks a proper brace — exhale on the way up, inhale on the way down.

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