Flat Bench Lying Leg Raise

How to do the Flat Bench Lying Leg Raise

1. Lie with your back flat on a bench and your legs extended in front of you off the end.
2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
3. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
4. Now, as you inhale, slowly lower your legs back down to the starting position.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Dumbbell Side Bend Dumbbell Exercise Ball Crunch Exercise Ball Weighted Ball Side Bend Exercise Ball Spell Caster Dumbbell Weighted Crunches Medicine Ball Barbell Side Bend Barbell

Harder than the Flat Bench Lying Leg Raise

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the Flat Bench Lying Leg Raise with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back

Common questions

What muscles does the Flat Bench Lying Leg Raise work?

The Flat Bench Lying Leg Raise primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the Flat Bench Lying Leg Raise?

None — the Flat Bench Lying Leg Raise is bodyweight, so it works at home, in a hotel room or outdoors. Ab Crunch Machine and Alternate Heel Touchers also need nothing.

Is the Flat Bench Lying Leg Raise suitable for beginners?

Yes, the Flat Bench Lying Leg Raise is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Flat Bench Lying Leg Raise go in a workout?

Late — the Flat Bench Lying Leg Raise is isolation work, so it follows your compounds. Supersetting it with Hyperextensions With No Hyperextension Bench and Hyperextensions (Back Extensions) cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine