Lying Leg Raises
Lying leg raises are a core strengthening exercise that primarily targets the lower abdominal muscles and hip flexors. Performed flat on your back, this bodyweight movement strengthens the anterior core while improving pelvic stability.
Because this exercise requires significant lumbar stability, the AI references your back pain history to ensure this movement is safe, suggesting regressions if recent issues are detected. By analyzing your RPE and rep consistency, the app distinguishes between true core fatigue and hip flexor compensation, adjusting your set volume in real-time. Additionally, the AI tracks recovery data to ensure your abs are sufficiently recovered from previous compound lifts to maintain proper form.
Form Cues
- Press your lower back firmly into the floor.
- Brace your core as if preparing for a punch.
- Lower your legs slowly and with control.
- Stop the descent just before your lower back arches.
- Don't let your lower back arch off the floor.
- Don't swing your legs using momentum.
- Don't let your heels touch the ground between reps.
- Don't lift your head or strain your neck.
Common Mistakes
- Excessive lower back arching
- Using momentum to lift
- Lowering legs too quickly
- Straining the neck
Muscles Worked
This exercise primarily targets the rectus abdominis, specifically emphasizing the lower region by leveraging the weight of your legs against gravity. The hip flexors (iliopsoas) act as strong secondary movers to assist in the movement, while the deep core muscles work isometrically to stabilize the spine against the floor.
Primary
Secondary
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