FitCi
Lying Leg Raise is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back and place your hands beside or under your hips.
- Brace your abs by pressing your lower back into the floor.
- Raise your legs straight and together up to 90 degrees.
- Lower your legs over 3 seconds to the lowest point where your lower back stays on the floor.
- Raise them back up without letting your heels touch the floor.
Coaching tip
Press your lower back into the floor throughout the entire movement; if your back lifts off as you lower your legs, lower them less far.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.