Flat Bench Lying Leg Raise

Instructions

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.

Frequently asked questions

What muscles does the Flat Bench Lying Leg Raise work?

Flat Bench Lying Leg Raise primarily targets the Abdominals. This makes it an effective strength exercise for building abdominals development.

Do I need equipment for the Flat Bench Lying Leg Raise?

No. The Flat Bench Lying Leg Raise is a bodyweight exercise that requires no equipment. It can be performed anywhere with enough space.

Is the Flat Bench Lying Leg Raise suitable for beginners?

Yes. The Flat Bench Lying Leg Raise is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Flat Bench Lying Leg Raise a compound or isolation exercise?

The Flat Bench Lying Leg Raise is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Flat Bench Lying Leg Raise?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Flat Bench Lying Leg Raise?

Good alternatives include the 3/4 Sit-Up, Ab Crunch Machine, Ab Roller. These exercises target similar muscle groups (Abdominals) and can be substituted based on available equipment or training preference.

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