Male

Lying Leg Raise

Muscles involved

The lying leg raise is a staple move for strengthening your core, but it is very easy to fall into common mistakes if you do not pay close attention to form. Using strictly your body weight, the main goal is to activate your abdomen without shifting the tension into your lower back. A frequent error beginners make is arching the spine as the legs go up or letting the legs drop quickly on the way down, which takes away from the exercise and causes discomfort. By focusing on pressing your lower back firmly into the floor and raising your legs with control, you will feel a massive difference. Slowing down the lowering phase protects your spine while ensuring your core does all the heavy lifting.

How to do it

1. Lie on your back with arms extended at your sides and legs stretched. 2. Lift both legs straight as high as possible. 3. Hold the top position briefly. 4. Lower your legs controllably to the starting position.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your legs as straight as possible during the lift. - Lift as far as your flexibility allows without lifting your lower back off the floor. - Lower controllably without letting your legs drop abruptly.