Lying Leg Raise on Flat Bench

Starting position

1. Lie on your back on a flat bench with your hips near the end, legs hanging off or extended forward.
2. Hold the bench edge behind your head or at your sides near your hips.
3. Press your lower back into the bench and brace your abs.
4. Keep your legs straight or slightly bent, together and raised just above bench level.

Execution

1. Exhale and lift your legs to vertical or slightly short of it.
2. At the top, curl your pelvis toward your chest, lifting it a few centimeters off the bench.
3. Inhale and slowly lower your legs to bench level or slightly below while keeping your lower back down.
4. Don't drop or bounce your legs — start the next rep under control.

Common mistakes

• Arching the lower back on the way down — the load shifts from the abs to the spine.
• Lowering the legs too far — beginners' lower backs lift off the bench.
• Swinging the legs up — the abs do less, momentum does more.
• Holding your breath — harder to keep the abs braced.

Beginner tips

• If your back lifts, bend your knees and lower your legs only to bench level.
• Move slowly: 1–2 seconds up, 2–3 seconds down.
• When 12–15 reps feel easy, move to a decline bench or hanging raises.

Alternatives

• Lying Leg Raise on Incline Bench — harder thanks to the angle
• Hanging Knee Raise — the next step in the progression
• Sit-Up — abs on the floor by lifting the torso