Lying Leg Raise Flat Bench

How to do the Lying Leg Raise Flat Bench

1. 1Sit near the end of a flat bench, then slowly lower yourself until your back is flat on the bench surface.
2. 2Slide back so your hips are at or just slightly past the edge of the bench, giving your legs room to hang and lower freely.
3. 3Grip the sides of the bench firmly beside your hips, or reach back and hold the bench behind your head for greater stability.
4. 4Extend both legs straight and lower them until they are just below the bench level, or as low as you can manage while keeping your lower back pressed into the pad.
5. 5Brace your core, exhale, and raise both legs together in a slow arc until they are perpendicular to the floor or form roughly a 90° angle with your torso.
6. 6Pause briefly at the top and squeeze your abs and hip flexors fully before beginning the descent.
7. 7Inhale and lower your legs in a controlled manner back to the starting position just below bench level, resisting the pull of gravity rather than dropping.
8. 8Complete all reps, then place your feet on the bench before sitting up to avoid straining the lower back.

Form tips

• Press your lower back firmly into the bench pad throughout every rep — any gap means your lumbar spine is arching and the load is shifting off your abs and onto your lower back.
• Lower your legs only as far as you can maintain that flat-back position; depth is worthless if your back lifts off.
• Move at a controlled, deliberate tempo on the descent — the eccentric phase is where the rectus abdominis builds the most tension.
• Grip the bench tightly to anchor your upper body, which lets your core work against a stable base rather than rocking the whole torso.
• Keep your legs straight to hold the lever long and the tension high; a very slight knee bend is acceptable if hamstring flexibility limits full extension.

Common mistakes

• Allowing the lower back to arch off the bench on the way down, which transfers load from the abs to the spinal erectors and can stress the lumbar discs.
• Using momentum to swing the legs up instead of lifting with control, which shortens the time under tension for the iliopsoas and rectus abdominis and reduces the training stimulus.
• Bending the knees excessively to make the lift easier, which decreases the lever arm and significantly reduces the demand on the hip flexors and lower abs.
• Dropping the legs rapidly rather than lowering under control, which skips the eccentric phase where much of the abdominal strength is developed.
• Holding the breath throughout the set, which spikes blood pressure and can leave you lightheaded on a long ab set — exhale on the way up and inhale on the way down.

Frequently asked questions