Medicine Ball Lying Leg Raise
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Medicine Ball
- Body part
- Waist
- Type
- Strength
The medicine ball lying leg raise is a core strength exercise that targets the iliopsoas (hip flexors) and rectus abdominis (abs) by raising both legs from the floor while gripping a medicine ball between the feet. Synergists including the quadriceps, sartorius, and tensor fasciae latae assist throughout the movement. Adding the medicine ball increases the load on the hip flexors and abs, making it an effective progression over the standard lying leg raise.
How to do the Medicine Ball Lying Leg Raise
- 1Lie flat on your back on the floor with your arms at your sides and palms pressed down for support.
- 2Place a medicine ball between your ankles and squeeze it firmly so it is held securely by both feet throughout the set.
- 3Keep your legs straight and lower back pressed gently toward the floor, engaging your core before you begin.
- 4Raise your legs together in a controlled arc until they are perpendicular to the floor, or as high as your flexibility allows.
- 5Pause briefly at the top, maintaining the squeeze on the medicine ball and keeping your abs tight.
- 6Lower your legs slowly back toward the floor, stopping just before they touch to keep tension on the muscles.
- 7Repeat for the desired number of reps, then carefully set the medicine ball down before relaxing.
Form tips
- Press your lower back toward the floor at the start of each rep — this limits hip flexor dominance and ensures the abs work throughout the movement.
- Squeeze the medicine ball harder as you lower your legs; the temptation to let it drop is greatest when the hip flexors are under the most load.
- Control the descent at least as slowly as the lift — the lowering phase is where the rectus abdominis and iliopsoas do significant work.
- If your lower back arches excessively on the way down, shorten the range of motion until your core is strong enough to control the full range.
- Choose a medicine ball weight that lets you complete all reps without swinging or using momentum; even a light ball adds meaningful resistance.
Common mistakes
- Letting the lower back arch off the floor at the bottom of the rep, which transfers stress from the abs to the lumbar spine and risks injury.
- Dropping the legs too quickly on the way down, which removes eccentric tension from the muscles and reduces the effectiveness of the exercise.
- Bending the knees to make the movement easier, which shortens the lever arm and significantly reduces the load on the hip flexors and abs.
- Losing grip on the medicine ball mid-set by failing to squeeze hard enough, disrupting control and reducing the added resistance.
- Using a medicine ball that is too heavy and compensating with a swinging motion, which shifts the work away from the target muscles and strains the lower back.
Frequently asked questions
What muscles does the medicine ball lying leg raise work?
The primary muscles are the iliopsoas (hip flexors) and the rectus abdominis (abs). The quadriceps, sartorius, and tensor fasciae latae act as synergists to stabilize the legs and assist with the raising motion.
Why use a medicine ball instead of doing a regular lying leg raise?
Squeezing the medicine ball between the feet adds external load to the movement, increasing the demand on the hip flexors and abs. It also recruits the inner thigh muscles to hold the ball in place, making the exercise more challenging without needing extra equipment like ankle weights.
How heavy should the medicine ball be?
Start light — a 2 to 4 kg (4 to 9 lb) ball is sufficient for most people beginning this exercise. Choose a weight that lets you keep your legs straight and your lower back controlled throughout all reps. Increase the weight only when you can complete the full set with clean form.
Is the medicine ball lying leg raise suitable for beginners?
The standard lying leg raise without a ball is better for beginners. Once you can perform bodyweight lying leg raises for 3 sets of 12 to 15 reps with a flat lower back throughout, adding a light medicine ball is a natural progression.
How do I prevent my lower back from arching during the exercise?
Before each rep, brace your core and consciously press your lower back toward the floor. Lower your legs only as far as you can maintain that contact. Shortening the range of motion is safer and more effective than completing a full rep with an arched back.
