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Abs · Intermediate

Flat Bench Lying Leg Raise

Abdominal flexion drill emphasizing controlled reps and steady pelvis position.

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Flat Bench Lying Leg Raise demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Bench

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench with your legs extended beyond one end and hold the bench securely beside or behind your head.
  2. 02Brace your abdominals and keep your pelvis controlled with the legs together and as straight as comfortable.
  3. 03Raise both legs toward the ceiling until they approach a right angle with your torso.
  4. 04Pause briefly without using momentum or rolling the hips excessively from the bench.
  5. 05Lower the legs slowly only as far as the lower back remains controlled, then repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLying Leg RaisesRelated variationBand lying leg raise

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Alternatives

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