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Flat Bench Lying Leg Raise

The Flat Bench Lying Leg Raise primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Flat Bench Lying Leg Raise

  1. Step 1. Lie with your back flat on a bench and your legs extended in front of you off the end.
  2. Step 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. Step 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. Step 4. Now, as you inhale, slowly lower your legs back down to the starting position.

Frequently asked questions

Which specific muscles does the flat bench lying leg raise target?

This exercise primarily targets the rectus abdominis, specifically the lower region. The hip flexors also act as primary movers to lift the legs from a horizontal position.

How can I prevent lower back pain during this movement?

Keep your lower back pressed firmly against the bench throughout the entire range of motion. If your back arches, reduce the range of motion and do not lower your legs as far.

What is a common mistake to avoid when performing leg raises?

Using momentum or swinging the legs reduces tension on the abdominal muscles. Perform the movement with a slow, controlled tempo and avoid letting the heels touch the floor between reps.

How can beginners make this exercise easier to perform?

Beginners can perform the movement with bent knees to reduce the lever length and decrease resistance. This modification places less strain on the lower back while building foundational core strength.

What is the recommended set and rep range for core development?

Aim for 3 to 4 sets of 10 to 15 controlled repetitions. Focus on the quality of the contraction rather than high volume to ensure the abdominals are doing the work.

Sample sets & reps for Flat Bench Lying Leg Raise

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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