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Core ยท Trunk flexion

Lying Leg Raise

An isolation trunk flexion exercise for the abs and hip flexors, done with your bodyweight.

Bodyweight Isolation Reps Also called: leg raise, floor leg raise
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Abs and Hip flexors

Do most of the work.

Secondary

None to speak of

This one is focused.

  • AbsFront of the trunkPrimary
  • Hip flexorsFront of the hipsPrimary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Curl the ribs towards the pelvis, round the spine.
  3. Exhale as you crunch, pause at the bottom.
  4. Do not pull with the arms or the neck.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Pulling on the neck. Hands stay light; the abs do the work.
  • Swinging. Move slowly and pause at the end of each rep.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.