Lying Leg Raise Flat Bench
Lying Leg Raise Flat Bench Exercise Description
The lying leg raise on a flat bench is a hip‑flexion exercise that challenges the anterior core to resist lumbar extension. Primary movers are the hip flexors (iliopsoas and rectus femoris), while the rectus abdominis, external/internal obliques, and transversus abdominis act to stabilize the pelvis and trunk. Performing it on a bench allows the legs to move freely without contacting the floor and gives you something to hold for upper‑body stability. Emphasize a neutral to slight posterior pelvic tilt and a braced midsection to minimize lower‑back arching and keep the motion at the hips. Use controlled, smooth reps to maintain tension and reduce momentum throughout the range you can hold without the low back lifting from the bench.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bench, Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Leg Raise Flat Bench Exercise
‘- Lie supine on a flat bench with your head near the end; grip the bench lightly beside your head or just above your hips.
– Bring legs together; keep knees straight or softly bent to a comfortable degree. Dorsiflex the ankles (toes toward shins).
– Set ribs down, brace the abdominal wall, and posteriorly tilt the pelvis so the low back is gently in contact with the bench.
– Initiate by maintaining that brace and lifting the feet a few inches, then continue flexing at the hips to raise the legs.
– Lift only as high as you can without the pelvis rolling posteriorly off the bench or the low back losing contact; heels can approach vertical over the hips.
– Pause briefly while keeping the neck neutral and shoulders relaxed against the bench.
– Lower the legs under control until the heels hover just above bench height, maintaining the brace and avoiding lumbar arching; do not let the feet touch down between repetitions if you can keep form.
– Keep movement smooth—no swinging, jerking, or using momentum. If you feel the low back start to arch, reduce the range and re‑establish the pelvic tilt.
Lying Leg Raise Flat Bench Tips
‘- Before lifting, set your ribs down, brace your abdominal wall, and posteriorly tilt your pelvis so your low back is gently in contact with the bench.
– Keep your legs together with knees straight or softly bent and your ankles dorsiflexed (toes toward shins).
– Initiate each rep by lifting the feet a few inches while maintaining your brace, then continue flexing at the hips to raise the legs.
– Lift only as high as you can without your pelvis rolling off the bench or your low back losing contact; stop when your heels approach vertical over your hips.
– Pause briefly at the top with your neck neutral and shoulders relaxed against the bench.
– Lower your legs under control until your heels hover just above bench height, keeping your brace and avoiding lumbar arching.
– Do not let your feet touch down between repetitions if you can maintain form.
– Grip the bench lightly beside your head or just above your hips to stabilize your upper body without yanking or pulling.
– Keep reps smooth and controlled—no swinging, jerking, or using momentum.
– If you feel your low back start to arch, reduce the range of motion and re-establish your pelvic tilt before continuing.
Lying Leg Raise Flat Bench Beginner Introduction
The lying leg raise on a flat bench is a core-focused hip‑flexion movement performed while lying on a bench with the legs moving in the air. The hips drive the motion, with the front of the hips doing most of the lifting work, while the abs and side abs support the middle of the body. Because the bench elevates the body, the legs can travel up and down without hitting the floor, and the hands can lightly hold the bench for extra upper‑body steadiness.
This exercise centers on keeping the midsection firm and the lower back gently settled toward the bench so the action comes mainly from the hips rather than the spine. A small tuck of the hips and steady abdominal tension reduce arching through the lower back as the legs rise and lower. Smooth, deliberate repetitions highlight control over momentum and encourage an even challenge to the hip flexors and core within a range that still allows the back to stay connected to the bench.