The lying leg raise flat bench is an abdominal exercise performed on a flat bench using only body weight. It primarily targets the abs and also engages the hip flexors. The movement involves lifting straight legs up towards the ceiling while lying flat, then lowering them back down under control.
Also Works
Hip Flexors
How to Perform
1
Lie flat on a flat bench with your back pressed against it.
2
Place your hands under your glutes for support.
3
Keep your legs straight and together, and lift them up towards the ceiling.
4
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Grip the bench behind your head firmly and press your lower back into the bench throughout the movement.
•Raise your legs until they're perpendicular to the floor, then lower them slowly without letting your lower back arch off the bench.
•For extra intensity, pause at the bottom of the rep with your legs hovering just above bench height.
Common Mistakes
•Allowing the lower back to arch off the bench as the legs lower, which stresses the lumbar spine.
•Using momentum to swing the legs up instead of lifting with controlled abdominal contraction.
•Bending the knees excessively during the lift, which shortens the lever arm and reduces ab engagement.