Flat Bench Lying Leg Raise
The Flat Bench Lying Leg Raise isolates the Abdominals through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Flat Bench Lying Leg Raise
- 1
Lie with your back flat on a bench and your legs extended in front of you off the end.
- 2
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.
- 3
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.
- 4
Now, as you inhale, slowly lower your legs back down to the starting position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Flat Bench Lying Leg Raise work?
The Flat Bench Lying Leg Raise primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Flat Bench Lying Leg Raise good for beginners?
Yes, the Flat Bench Lying Leg Raise is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Flat Bench Lying Leg Raise?
You need no equipment — just your bodyweight to perform the Flat Bench Lying Leg Raise. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.