Lying Full Leg Raise

Body Part: Hips

Muscle: Other

Equipment: Body Weight

Lying Full Leg Raise is a bodyweight core exercise performed on the floor with both legs moving together through a long lever. It is commonly used to train lower-abdominal control, hip flexor strength, and the ability to keep the pelvis from tipping forward when the legs get heavy. Because the legs stay straight for most of the rep, the movement demands more control than a bent-knee raise and quickly shows whether the torso can stay stacked.

The setup matters more than most people expect. Lie flat on a mat with your legs straight, feet together, and your hands pressed into the floor or tucked under your hips for support. Before the first rep, lightly brace the abs, keep the ribs down, and flatten the lower back enough that you can feel the pelvis stay organized instead of flaring upward as the legs move.

Each repetition should feel deliberate from start to finish. Lift both legs together until they reach vertical or as close as you can keep without losing low-back contact, then pause briefly before lowering them under control. The down phase is where a lot of the work happens, so slow the descent and stop the range before the lower back starts to arch or the legs swing to create momentum.

Lying Full Leg Raise fits well in core-focused sessions, accessory work, or warm-ups where you want clean trunk control rather than external load. It can also help expose side-to-side differences in hip flexor mobility or abdominal endurance. Beginners can use a smaller range, a slight knee bend, or hands under the hips to make the position more manageable, but the goal stays the same: controlled leg movement without letting the spine take over.

Instructions

• Lie on your back on a mat with your legs straight, feet together, and your hands by your sides or tucked under your hips.
• Press your lower back gently into the floor and set your ribs down before the first rep starts.
• Keep your thighs together, toes pointed or neutral, and your neck relaxed against the floor.
• Exhale and lift both legs together until they reach vertical or the highest point you can control without arching your back.
• Pause for a moment at the top while keeping your pelvis from rocking forward.
• Lower both legs slowly and together until your heels are a few inches above the floor or until your low back is about to lift.
• Stop the descent if your hips start to tilt, then restart the next rep from that controlled range.
• Keep the motion smooth and repeat for the planned number of reps before lowering your legs to the floor to finish.

Tips & Tricks

• If your lower back pops off the floor, shorten the lowering range instead of trying to touch the heels down.
• Keep the inner thighs lightly squeezed so the legs rise and lower as one unit.
• Hands under the hips can help, but do not use them to push the pelvis into an extreme arch.
• Move down more slowly than you lift; that is usually where the control breaks first.
• If your hip flexors cramp, bend the knees slightly and rebuild the range from there.
• Do not let the legs drift behind your head at the top if your pelvis rolls and your ribs flare.
• Exhale as the legs pass the hardest part of the lift to keep the ribs from lifting.
• Stop the set when the swing starts, because momentum turns the movement into a leg swing instead of a raise.

Frequently Asked Questions

What does Lying Full Leg Raise train most?

It primarily trains the lower abs and hip flexors, with the core working hard to keep the pelvis from tipping as the legs move.

Is Lying Full Leg Raise too hard for beginners?

Not if you shorten the range or bend the knees slightly. Start with a smaller lowering range and only go as low as you can keep your low back quiet.

How high should my legs go in Lying Full Leg Raise?

Lift until the legs are vertical or just short of vertical if that is the point where your back starts to arch. Higher is not better if it comes from momentum.

Why does my lower back lift during Lying Full Leg Raise?

Usually the range is too deep for your current control, or the hip flexors are pulling the pelvis forward faster than the abs can stabilize it. Shorten the descent and reset your brace.

Should I keep my knees straight the whole time?

Yes if you can control the position. A slight bend is acceptable if straight legs make your pelvis roll or cause your hip flexors to cramp.

Where should I feel Lying Full Leg Raise?

You should feel it mostly in the lower abs and hip flexors, not in the lower back. A little work in the quads is normal because the legs stay straight.

What is the easiest way to make Lying Full Leg Raise easier?

Use a smaller range, keep the heels higher off the floor, or bend the knees slightly. Hands under the hips can also make the position feel more stable.

What is the main mistake to avoid?

Do not swing the legs or let the ribs pop up to chase a bigger range. The exercise is meant to be a controlled raise, not a fast kick.