Lying Floor Legs Raises

Body Part: Waist

Muscle: Abs

Equipment: Exercise Mat

Lying Floor Legs Raises are a bodyweight core exercise that trains the abs while the legs move from near the floor toward a vertical position. The movement looks simple, but it requires steady pelvic control to keep the lower back from arching as the legs lower. It is a useful no-equipment option for building abdominal endurance, hip-flexor control, and awareness of how the pelvis moves during lower-body core work.

The abs work hardest to hold the pelvis in a stable position while the hip flexors lift and lower the legs. The rectus abdominis is the main abdominal muscle involved, with the iliopsoas and rectus femoris assisting because the legs are moving at the hips. Although many people call this a lower-ab exercise, the goal is to keep the entire front of the waist active while the legs move through a range you can control.

Set up on your back on an exercise mat with your legs extended and your arms by your sides. Before lifting, brace the abs and gently press the lower back toward the floor so the ribs and pelvis stay connected. If straight legs make your back arch right away, bend the knees slightly or place the hands under the hips for light support.

Raise the legs until they point upward or until the hips begin to curl slightly off the floor, then lower slowly. The most important part of the exercise is the descent: stop before the lower back pops away from the mat. A smaller controlled range is better than lowering the heels close to the floor while losing the abdominal brace.

Lying Floor Legs Raises fit well in ab workouts, bodyweight sessions, and accessory blocks for stronger trunk control. Beginners can bend the knees or lower one leg at a time, while stronger users can slow the lowering phase or pause just above the floor. Pairing them with planks, crunches, or anti-rotation drills gives the core a more balanced training stimulus.

Common mistakes include dropping the legs too fast, forcing the heels to touch the floor, holding the breath, or letting the neck and shoulders tense up. Keep the upper body quiet, breathe steadily, and treat the lower-back position as your range-of-motion limit. Stop the set once you can no longer lower the legs without arching.

Instructions

• Lie on your back with your legs extended and your arms by your sides.
• Press your lower back gently toward the floor.
• Brace your abs and keep your legs together.
• Raise your legs until they point upward or until your hips begin to lift slightly.
• Pause briefly at the top.
• Lower your legs slowly toward the floor.
• Stop before your lower back arches.
• Raise your legs again and repeat for the planned reps.

Tips & Tricks

• Keep the lowering phase slow and controlled.
• Bend your knees slightly if straight legs feel too difficult.
• Do not let your lower back pop off the floor.
• Exhale as you lift your legs and inhale as you lower.
• Place your hands under your hips only if you need extra support.
• Use a shorter range of motion before adding more reps.
• Stop the legs just before your pelvis tips forward or your ribs flare.
• Keep your head and shoulders relaxed on the mat so the effort stays in your abs and hip flexors.

Frequently Asked Questions

What muscles do Lying Floor Legs Raises work?

They primarily train the abs, with the hip flexors helping lift and control the legs.

Are leg raises good for lower abs?

They are commonly used to emphasize the lower-ab region, although the rectus abdominis works as one continuous muscle.

Why does my lower back arch?

Your abs may not be able to control the full range yet. Lower the legs less, bend the knees, or slow the movement down.

Should my legs touch the floor?

Only if you can keep control. Stopping just above the floor often keeps more tension on the abs.

Can beginners do Lying Floor Legs Raises?

Yes, but beginners may want to bend the knees or perform one leg at a time until they build control.

Where should my lower back be during Lying Floor Legs Raises?

Keep your lower back gently controlled against the mat. If it arches as the legs lower, stop higher or bend your knees.

Should my hips lift at the top of Lying Floor Legs Raises?

A small pelvic curl at the top is fine if it is controlled. Avoid kicking the legs upward or using momentum to roll the hips off the floor.

How can I make Lying Floor Legs Raises harder?

Lower the legs more slowly, pause just above the floor, or keep the legs straighter, but only if your lower back stays controlled.