Flat Bench Lying Leg Raise
Learn how to do flat bench lying leg raise with a clear setup, controlled movement, and a technique you can repeat.
How to do flat bench lying leg raise
- Lie with your back flat on a bench and your legs extended in front of you off the end.
- 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.
- 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.
- Now, as you inhale, slowly lower your legs back down to the starting position.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do flat bench lying leg raise?
Lie with your back flat on a bench and your legs extended in front of you off the end. 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. 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.
What muscles does flat bench lying leg raise work?
Flat Bench Lying Leg Raise primarily trains the abdominals and trunk. The exact demand depends on your setup, range, and chosen load.
What is the best technique for flat bench lying leg raise?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of flat bench lying leg raise?
Related options include Flat Bench Leg Pull-In, Seated Flat Bench Leg Pull-In, Hanging Leg Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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