Flat Bench Lying Leg Raise

An isolation exercise targeting the lower abdominals and hip flexors by raising extended legs from a lying position on a bench.

Instructions

1. Lie with your back flat on a bench with your legs extended off the end.
2. Place your hands under your glutes with palms down or grip the sides of the bench for support.
3. Keep your legs extended and slightly bend your knees if needed.
4. Raise your legs until they make a 90-degree angle with the floor while exhaling.
5. Hold the contraction at the top for a moment.
6. Slowly lower your legs back to the starting position while inhaling, without letting them touch the floor.
7. Repeat for the desired number of repetitions.

Tips

• Keep your lower back in contact with the bench to prevent excessive arching.
• Maintain a slight knee bend if full extension creates lower back strain.
• Control the descent to increase time under tension.
• For added difficulty, add ankle weights or slow down the eccentric portion.
• Keep your head and upper body relaxed throughout the movement.
• If you feel lower back strain, reduce the range of motion or bend your knees more.