Laying Leg Raise
The laying leg raise is a bodyweight exercise where you lie on your back and lift your legs until your hips peel off the floor, then lower them under control. It mainly works your abs, with your obliques and quads helping to keep your legs straight and steady. It suits beginners who can already do a few controlled reps, and it is easy to make harder or easier by changing how far your knees bend.
Muscles worked
The Laying Leg Raise mainly works your abs, with your quadriceps and obliques helping.
Setting up
- Place a pair of dumbbells on the floor behind your head, about shoulder-width apart. Pick ones heavy enough that they won't slide or roll. They are only there to hold on to, so you won't be lifting them.
- Lie flat on your back, reach both arms overhead and grip the dumbbell handles firmly. Keep your arms long and your grip steady.
- Bring your feet together and hold your heels just off the floor, about 5-10 cm up. Keep your legs straight, or with a slight bend in the knees if that feels better.
- Brace your stomach as if you're about to be nudged in the belly, and keep your back flat against the floor.
How to do the Laying Leg Raise
- Lie down with your feet together, heels hovering just above the floor, and your hands gripping the dumbbells behind your head.
- Take a breath in and brace your stomach so your back stays flat against the floor.
- Breathe out and curl at the stomach, lifting your straight legs up towards the ceiling.
- Keep going until your hips peel off the floor and your feet are pointing at the ceiling, then pause for a second at the top.
- Slowly lower your hips to the floor first, then bring your legs back down over about 3 seconds.
- Stop with your heels hovering just above the floor, still not touching it, and go straight into the next rep.
- Keep your feet off the floor for the whole set. The moment they touch down, the set is over.
Form tips
- Think about curling your ribs towards your hips. The lift should come from your stomach, not from swinging your legs.
- Squeeze your feet together the whole time. This keeps your legs working as one unit and helps your quads stay switched on.
- Use the dumbbells as an anchor. Pull gently down and back into them to stop your body sliding as your hips lift.
- Lower slowly, as the way down is where most of the work is. If you're dropping fast, you're not in control yet.
- If straight legs are too hard, bend your knees and keep them bent for the whole rep. Straighten them gradually over the weeks.
Common mistakes
Swinging the legs up
Use a slower lift and pause at the top. Imagine curling your stomach up rather than throwing your feet at the ceiling. If you can't do that, bend your knees.
Back arching off the floor
Brace your stomach before each rep and stop the lowering phase as soon as you feel your back start to lift. Hold your heels higher off the floor or bend your knees to keep your back flat.
Dropping the legs quickly
Take about 3 seconds to lower, and let your hips touch down first. Stop a few centimetres above the floor, then start the next rep from there.
Resting your feet on the floor between reps
Keep your heels hovering throughout. If your feet touch, end the set and rest. It's better to do fewer clean reps than to stretch the set out.
Sets and reps
| Build strength | 3-4 sets of 5-8 slow reps with a 2-second pause at the top, resting 90-120 seconds. Make it harder by keeping your legs straight rather than adding weight. |
|---|---|
| Build muscle | 3 sets of 8-15 controlled reps, resting 60-90 seconds. Stop each set when your form slips or your feet touch the floor. |
| Fat loss and general fitness | 2-3 sets of 10-12 reps, resting 45-60 seconds. Include it as part of a wider workout alongside exercises that use your whole body. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Laying Leg Raise alternatives
Machine taken, or want some variety? These work the same main muscles.
Laying Leg Raise FAQs
Do I have to hold dumbbells for laying leg raises?
The dumbbells are only an anchor, so you hold on to them but don't lift them. Your legs are the load. If you don't have dumbbells, you can hold something sturdy behind your head, like the leg of a bench or a heavy piece of gym equipment.
How many laying leg raises should I do?
Beginners can start with 2-3 sets of 5-8 reps, bending the knees if needed. Build up to 8-15 reps with straight legs as it gets easier. Always stop the set when your form slips or your feet touch the floor.
Why do I feel laying leg raises in my thighs?
Your quads work to keep your legs straight and together, so some thigh effort is normal. If you feel it mostly there and not in your stomach, slow down, curl your hips off the floor at the top and bend your knees slightly. Stop if anything hurts and get it checked.
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