# Lying Modified Candlestick - Canonical: https://fitwill.app/exercise/10975/lying-modified-candlestick/ - Media ID: 10975 - Primary muscle: Abs - Body part: Core - Equipment: Exercise Mat - Video: https://fitwill.app/videos/10975/lying-modified-candlestick.mp4 ## Description The Lying Modified Candlestick is a bodyweight core movement performed on the floor that combines a straight-leg raise with a controlled hip lift. You start flat on your back with your legs extended and hovering just above the ground, then raise your legs to vertical and push your hips toward the ceiling so your lower back and glutes peel off the floor, much like the inverted position of a gymnastic candlestick but performed from a lying position. The two visible phases of the movement — the long lever leg raise and the vertical hip thrust — are what make it distinct from a standard leg raise. This exercise places heavy demand on the lower portion of the rectus abdominis along with the deeper transverse abdominis, which has to brace hard to keep your lumbar spine stable while your legs act as a long lever. The hip flexors drive the leg lift, and the glutes and lower abdominis work together in the second phase as you lift the pelvis toward your feet. Because your arms stay relaxed at your sides with palms down, there is nowhere to hide: the trunk has to do all of the work. The setup matters more than in most floor ab exercises. With the legs held straight and off the floor at the start, the distance from your hips to your feet creates significant torque on the spine, so your lower back must stay pressed into the mat before anything moves. If you begin with an arched lumbar spine or let your legs drop too low, the load shifts from the abs to the lumbar joints, which is the most common source of discomfort with this movement. To execute it well, think of the rep as two clean phases rather than one swing. Raise the legs to vertical first, keeping them straight and controlled, then lift the hips deliberately upward as if trying to place your feet on a spot on the ceiling directly above your shoulders. Lower the hips back down with control before lowering the legs, and stop the descent just short of letting your heels touch the floor to keep continuous tension on the abdominals. The Lying Modified Candlestick suits intermediate trainees who already own the hollow-body hold and the standard lying leg raise and want a harder progression. It is popular in calisthenics and gymnastics-conditioning programs because the hip-lift phase transfers directly to skills like inverted positions and strict toe-to-bar work. Beginners can still use it by bending the knees or reducing the leg-raise range, and it needs nothing more than a mat and a patch of floor, which makes it a practical addition to home or travel workouts. A few safety points are worth respecting. Move at a pace you can fully control — momentum from kicking the legs up defeats the purpose and strains the lower back. If you feel the work in your lumbar spine rather than your abdomen, bend the knees slightly or keep the heels higher off the floor. And if you have a history of lower back issues, treat this as a progression to earn rather than a starting point. ## Instructions 1. Lie flat on your back on an exercise mat with your legs fully extended and together, and your arms resting at your sides with palms facing down against the floor. 2. Press your lower back into the mat and engage your abdominal muscles before moving, keeping your head and shoulders relaxed on the ground. 3. Lift your straight legs off the floor until they point straight up toward the ceiling, keeping the knees locked and feet together. 4. Once your legs reach vertical, press your palms into the floor slightly and lift your hips and lower back off the mat, driving your feet toward the ceiling. 5. Pause briefly at the top with your weight rolled onto your upper back and shoulders, legs still vertical. 6. Lower your hips back down to the mat with control, letting your legs come back over your hips without dropping toward the floor. 7. Descend your straight legs slowly until they hover a few inches above the mat, keeping your lower back in contact with the floor the entire way. 8. Exhale as you lift the legs and hips, and inhale as you lower back toward the start. 9. Complete the rep, reset your brace with your lower back flat, and begin the next repetition before your heels touch down. ## Tips & Tricks - If your heels keep tapping the mat at the bottom of the leg raise, stop the descent higher — the hover position is where the lower abdominals work hardest. - A common mistake is kicking or swinging the legs to build momentum for the hip lift; slow the leg raise down and let the hip lift start only once the legs are vertical. - Watch that your lower back does not arch off the mat during the lowering phase — if it does, bend your knees slightly or reduce the range until your trunk strength catches up. - Push your palms gently into the floor as the hips lift; this stabilizes the shoulders and helps you roll cleanly onto the upper back instead of straining the neck. - Keep your feet together and toes pointed throughout — separating the legs shortens the lever and makes each rep easier than intended. - The top position should feel like your feet are reaching for the ceiling, not curling toward your forehead; over-flexing the spine turns the movement into an uncontrolled roll. - Do not let your head or shoulders lift off the mat to chase height — the lift comes from the pelvis, driven by the glutes and lower abs. - Breathe continuously instead of holding your breath through the hip lift; many people clamp down at the hardest point and lose their brace. - If you feel the work in your hip crease rather than your abdomen, that is normal to a degree, but if it dominates completely, slow the tempo to shift emphasis back to the abs. ## Frequently Asked Questions ### Which muscles does the Lying Modified Candlestick work the most? The primary work comes from the lower portion of the rectus abdominis and the deep transverse abdominis, with the hip flexors driving the leg raise. The glutes and lower abs then lift the pelvis in the second phase of each rep. ### How is the Lying Modified Candlestick different from a regular lying leg raise? A standard leg raise stops once the legs reach vertical, while the candlestick adds a hip lift so your lower back and glutes rise off the floor with the legs pointing straight up. That second phase trains the abs through a larger range and adds pelvis control that a plain leg raise misses. ### Is the Lying Modified Candlestick suitable for beginners? It is best treated as an intermediate progression because the straight-leg start position puts a long lever on the lower back. Beginners should first master the hollow-body hold and bent-knee leg raises, then try this version with bent knees or a shorter range. ### Why does my lower back arch when I lower my legs during the Lying Modified Candlestick? The weight of straight legs pulls the lumbar spine off the mat once your abs fatigue or your range exceeds your control. Stop the descent higher, keep your palms pressed into the floor, or bend your knees slightly until you can hold the lower back flat through the whole rep. ### Should my shoulders stay on the floor during the hip lift? Yes — your head, shoulders, and upper arms stay planted while only the hips, lower back, and part of the upper back rise. If your shoulders lift, you are rolling too far or using momentum instead of controlled pelvic lift. ### Can I substitute the Lying Modified Candlestick with toe touches or reverse crunches? Reverse crunches are the closest substitute since they also train the pelvis-lifting phase, though with bent knees and a shorter lever. Straight-leg toe touches to the ceiling from a hip raise also mimic the top position if you lack the control for the full movement. ### How many reps and sets of the Lying Modified Candlestick should I do? Because the emphasis is control rather than speed, work in the range of 8 to 15 controlled repetitions for 2 to 4 sets. Once you can complete all sets without your heels touching down or your back arching, progress the difficulty rather than the rep count. ### Do I need any equipment for the Lying Modified Candlestick? No, your body weight and a floor are enough, though an exercise mat is strongly recommended to cushion your spine and tailbone during the hip lift and descent. ### Is it safe to do the Lying Modified Candlestick if I have lower back problems? The loaded flexion and long lever make this a demanding movement for the lumbar spine, so anyone with a history of back issues should get clearance from a qualified professional first. Bent-knee versions and shorter ranges reduce the demand if it is approved for you. ### Why do I feel the Lying Modified Candlestick mostly in my hip flexors? The hip flexors always contribute strongly during the straight-leg raise, but if they completely dominate, your abs are likely not braced before the movement starts. Set your lower back flat and exhale as you lift so the abdominals share the load from the first inch of the rep.