Lying Leg Raise on Incline Bench

Starting position

1. Set an ab bench to a slight decline.
2. Lie on your back with your head at the higher end.
3. Grab the handles or the bench edge behind your head — your hands anchor you, they don't pull.
4. Press your lower back into the bench; legs straight or slightly bent, held together.

Execution

1. Exhale and lift your legs to vertical, keeping them nearly straight.
2. At the top, lift your hips slightly off the bench by curling your pelvis toward your chest — this brings in the lower abs.
3. Inhale and slowly lower your hips and legs, stopping before your legs touch the bench.
4. Pause for a split second at the bottom and start the next rep without jerking.

Common mistakes

• Lower back lifting off the bench at the bottom — the lumbar spine takes the load.
• Swinging the legs — momentum does the work instead of the abs.
• Starting with too steep an angle — beginners struggle to control the lower back.
• Pulling with the arms — arms and shoulders work instead of the abs.

Beginner tips

• Start with a minimal angle or a flat bench and increase it gradually.
• If straight legs are too hard, bend your knees to shorten the lever.
• Lower more slowly than you lift, about 2–3 seconds.

Alternatives

• Lying Leg Raise on Flat Bench — easier and a good first step
• Hanging Knee Raise — similar ab work from a hang
• Hanging Leg Raise — harder, straight legs from a hang