Lying Bent Legs Raise
Lying Bent Legs Raise Exercise Description
The lying bent legs raise is a controlled core-flexion exercise that emphasizes pelvic control and trunk stability. With the knees bent, the lever arm is shorter than in straight‑leg variations, helping you target the rectus abdominis while reducing leverage on the lumbar region. The primary action is a posterior pelvic tilt and gentle lumbar flexion as the knees move toward the chest; the hip flexors assist, while the transverse abdominis and obliques stabilize the torso. This variation is useful for practicing “ribs down, pelvis tucked” control and maintaining a neutral head/neck position. Move deliberately to minimize momentum so the abdominals—not swinging—drive the motion.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Bent Legs Raise Exercise
‘- Lie supine on a mat; arms by your sides with palms down. Keep head and neck neutral.
– Bend hips and knees to about 90°, feet together, shins roughly parallel to the floor.
– Gently draw ribs down and brace your abdominal wall; create a slight posterior pelvic tilt so your low back is in firm contact with the mat.
– Exhale as you raise your knees toward your chest by curling the pelvis off the mat slightly; keep knees bent about 90°.
– Pause briefly at the top without yanking the legs or shrugging the shoulders.
– Inhale as you lower slowly, rolling the pelvis back to the mat and moving thighs away until heels hover or lightly tap.
– Stop the descent the moment your low back wants to arch; maintain the ribcage down and abdominal brace.
– Keep movement smooth and controlled throughout—no swinging, kicking, or head lifting.
– If needed, widen your hand placement for stability, but do not push with the arms.
Lying Bent Legs Raise Tips
‘- Lie on your back with arms by your sides, palms down, and keep your head and neck neutral.
– Bend hips and knees to about 90°, feet together, with shins roughly parallel to the floor before starting the movement.
– Gently draw your ribs down, brace your abdominal wall, and tilt your pelvis posteriorly so your low back is in firm contact with the mat.
– Exhale as you raise your knees toward your chest by curling the pelvis slightly off the mat, keeping your knees bent about 90°.
– Pause briefly at the top without yanking your legs or shrugging your shoulders.
– Inhale as you lower slowly, rolling the pelvis back to the mat while moving your thighs away until your heels hover or lightly tap.
– Stop lowering as soon as your low back wants to arch, keeping your ribcage down and your abdominal brace.
– Keep the movement smooth and controlled—avoid swinging, kicking, or lifting your head.
– If needed, widen your hand placement for extra stability, but do not push with your arms.
Lying Bent Legs Raise Beginner Introduction
In the lying bent legs raise, the body works through a core-focused curl that highlights control through the hips and midsection. The position on a mat with the legs bent shortens the distance from the feet to the torso, easing leverage on the lower back compared with straight-leg versions while still challenging the abs. As the legs draw in, the pelvis subtly rolls and the low spine rounds a bit, with the hip flexors helping and the deep abs and side abs working to steady the trunk.
This movement centers on precise, deliberate motion rather than swinging. The ribs and pelvis move toward each other in a small, controlled arc, while the head and neck rest in line with the spine. The lower back stays supported against the mat until the point where its natural curve would begin to lift. Because of this emphasis on steady positioning and smooth tempo, the exercise suits practice of core tension, pelvic awareness, and stable breathing patterns throughout the raise and return.