Flat Bench Lying Leg Raise

Flat Bench Lying Leg Raise is a beginner-level isolation in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 1Lie with your back flat on a bench and your legs extended in front of you off the end.
2. 2Place 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.
3. 3As 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.
4. 4Now, as you inhale, slowly lower your legs back down to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.