Lying Leg Raises (Bent and Full)

The Lying Leg Raise is an effective core exercise that primarily targets the lower abs and the hip flexors, although it also engages the rectus abdominis, obliques, and adductors. It is an excellent movement for strengthening and toning the lower part of the core, improving flexibility, and enhancing functional movement. There are two variations of this exercise: the Bent Leg Raise and the Full Leg Raise. Each version offers different benefits depending on your fitness level and goals.

How to Perform Lying Leg Raises

1. Lying Leg Raise (Bent) - Step-by-Step:

Starting Position:

• Lie flat on your back on a mat with your legs extended and feet together.
• Place your arms at your sides with your palms facing down for support. You can also place your hands under your glutes to support your lower back if needed.
• Keep your head on the mat and your spine neutral.
• Bend your knees slightly (not fully) to reduce the strain on your lower back during the exercise.

Initiating the Movement:

• Engage your core by pulling your belly button in toward your spine.
• Keeping your knees slightly bent, slowly raise your legs toward the ceiling, lifting them as high as you can while maintaining control.
• Exhale as you raise your legs.

Completing the Raise:

• Pause at the top of the movement for a brief second to feel the contraction in your lower abs.
• Keep your legs straightened but with a slight bend at the knee.

Returning to the Starting Position:

• Slowly lower your legs back down to the starting position with control, stopping just above the floor (without letting your feet touch the ground).
• Inhale as you lower your legs.

2. Lying Leg Raise (Full) - Step-by-Step:

Starting Position:

• Lie flat on your back with your legs extended straight and your feet together.
• Your arms should be at your sides, with palms facing down to provide support. Alternatively, you can place your hands under your glutes for extra support.
• Keep your head on the mat and your spine neutral, engaging your core.

Initiating the Movement:

• Engage your core by pulling your belly button toward your spine.
• Slowly raise both legs upward while keeping them straight. Try to lift your legs until they are at a 90-degree angle to your torso, or as high as you can while maintaining form.
• Exhale as you lift your legs.

Completing the Raise:

• Pause briefly at the top, feeling the contraction in your lower abs and hip flexors.
• Ensure your legs stay straight and avoid swinging or using momentum to complete the raise.

Returning to the Starting Position:

• Slowly lower your legs back down in a controlled manner, keeping tension in your core.
• Inhale as you lower your legs, stopping just before your feet touch the floor to maintain the tension in your abs.

Benefits of Lying Leg Raises

1. Strengthens Lower Abs:

The Lying Leg Raise primarily targets the lower abdominal muscles. This is particularly helpful for those who want to build a toned and defined midsection. It engages the rectus abdominis and helps develop the lower abs for overall core strength.

2. Engages Hip Flexors:

In addition to the abs, Lying Leg Raises also work the hip flexors, which are responsible for flexing the hip joint and lifting the legs. This helps improve hip mobility and flexibility.

3. Enhances Core Stability:

Performing leg raises requires significant core engagement. As you lift and lower your legs, your abdominal muscles contract to stabilize your torso, helping to develop core strength and stability.

4. Improves Functional Movement:

Lying Leg Raises can aid in improving functional movements involving leg lifts, such as running, jumping, and even climbing. Strengthening your lower abs and hip flexors helps improve overall performance in various athletic activities.

5. Improves Flexibility:

The Full Lying Leg Raise, in particular, helps improve the flexibility of the hip flexors and hamstrings, allowing for better range of motion during other exercises and activities.

Sets and Reps:

• Beginners: 2-3 sets of 8-10 reps per variation (Bent Leg Raise or Full Leg Raise)
• Intermediate: 3-4 sets of 12-15 reps per variation
• Advanced: 4-5 sets of 15-20 reps per variation

Variations and Progressions

1. Bent Knee Lying Leg Raise:

• This variation involves bending your knees slightly to make the movement less challenging. It’s ideal for beginners or those with lower back issues.

2. Full Leg Raise:

• The Full Leg Raise is the standard version of the exercise, where the legs remain straight throughout the movement. It’s a more advanced progression that targets the lower abs more intensely.

3. Weighted Leg Raise:

• To add more resistance, you can hold a dumbbell or ankle weights around your ankles during the leg raise. This increases the challenge on your core and hip flexors.

4. Hanging Leg Raise:

• Perform leg raises while hanging from a pull-up bar. This advanced variation removes the support of the floor and forces you to engage your core even more to lift the legs.

5. V-Up:

• A more challenging variation where you simultaneously raise both your legs and upper body to meet at the top, forming a "V" shape with your body. This engages the core even more and targets both the upper and lower abs.

Tips for Maximum Effectiveness

✅ Focus on Controlled Movements: Perform the exercise slowly and with control to maximize the engagement of your abdominal muscles. Avoid using momentum or swinging your legs.

✅ Engage Your Core: Always keep your core engaged throughout the movement to stabilize your body. This prevents unnecessary strain on your lower back and ensures the exercise targets your abs.

✅ Breathe Properly: Exhale as you raise your legs, and inhale as you lower them back down. Proper breathing ensures your core remains activated and helps maintain stability.

✅ Don’t Arch Your Lower Back: Keep your lower back flat against the mat to prevent any strain. If you find your lower back lifting off the floor, it may indicate that the movement is too advanced or that your core isn’t fully engaged.

Common Mistakes to Avoid

❌ Using Momentum: Don’t swing your legs up or let them drop too quickly. The movement should be slow and controlled, engaging the core muscles.

❌ Not Engaging the Core: Ensure that your abs are engaged throughout the exercise. Failing to activate the core can put unnecessary strain on the lower back.

❌ Arching the Lower Back: If you feel discomfort in your lower back, it may be because you're arching it during the exercise. Focus on keeping your lower back flat on the ground.

❌ Letting Your Feet Touch the Ground: To maintain tension in the core, do not allow your feet to touch the ground between reps. Keep the tension in your abs by stopping just above the floor.

Conclusion

The Lying Leg Raise (Bent and Full) is an excellent exercise for targeting the lower abs, strengthening the core, and improving hip flexor strength. By mastering this movement and incorporating variations into your routine, you can build a strong, defined midsection and improve functional fitness. Whether you're a beginner or an advanced trainee, Lying Leg Raises can be a valuable addition to any workout program aimed at core development and overall strength.