Leg Raises, Lying

A core strengthening exercise performed lying on a bench where the lifter raises their legs against gravity to target the abdominal and serratus anterior muscles.

Instructions

1. Lie on a bench with your back flat against the surface and your head resting comfortably on the bench.
2. Grip the sides or handles of the bench with your hands to maintain stability.
3. Keep your legs extended and together, then lift them upward using your core muscles.
4. Raise your legs until they reach approximately 45 degrees from the ground, maintaining control throughout.
5. Pause briefly at the top position, squeezing your abdominal muscles.
6. Lower your legs slowly and under control back to the starting position without fully relaxing.
7. For increased intensity, hold the top position for 7 seconds every fifth repetition.

Tips

• Maintain contact with the bench throughout the movement for stability
• Lower legs slowly to maximize time under tension and muscle engagement
• Keep your legs relatively straight but allow a slight knee bend if needed
• Grip the bench firmly to help maintain stability
• For added intensity, pause at the top for 5-7 seconds
• The 45-degree angle is ideal for balancing challenge and lower back safety