How To Lying Leg Raises

The first time I tried lying leg raises, I was baffled by how much my lower back ached afterward. I had assumed it was a simple exercise, just lifting my legs while lying on my back. But I quickly learned that form is everything — and the way I was doing it was causing unnecessary strain. This moment taught me the value of mastering a technique that, when done correctly, can be a powerful tool for strengthening the core, improving posture, and even helping with back pain. I want to share how I finally got it right, and what it took to turn a confusing exercise into a reliable part of my routine.^[1]

Lying leg raises are one of those exercises that can be done almost anywhere — no gym, no equipment, just a flat surface and your body. But like most effective moves, they’re not as straightforward as they seem. I’ve spent the past few months working through different variations, testing how different speeds, ranges of motion, and breathing techniques affect the outcome. The results? I’ve noticed a significant improvement in my core stability, a decrease in lower back discomfort, and an overall better sense of body control. If you’re curious about how to do lying leg raises properly, this is the guide I wish I had from the start.

I’ve come to appreciate how a small change in how you perform this exercise can make a big difference in the results. For example, keeping your lower back pressed to the floor and engaging your core properly can reduce the risk of injury and make the exercise more effective. I’ve also learned that breathing correctly — inhaling on the way up and exhaling on the way down — helps with control and reduces strain. These insights are crucial, and they’re what helped me turn lying leg raises from an awkward, painful move into something I actually look forward to doing.

Understanding the Basics of Lying Leg Raises

As of September 2026, to perform lying leg raises correctly, start by lying flat on your back with your arms at your sides and your legs extended. Keep your lower back pressed firmly against the floor. Lift your legs slowly until they’re perpendicular to the floor, then lower them back down with control. It’s important to avoid arching your back or using momentum — this can lead to strain and reduce the effectiveness of the move.

I’ve found that the key to success here is consistency. It took me about a week to feel the targeted muscles working properly, and that was after doing three sets of 15 reps, three times a week. The first time I did it properly, I felt the burn in my lower abs and hip flexors — it was a different experience from when I was arching my back and straining my lower back.

The beauty of this exercise is that it requires no equipment. I’ve done it on my bedroom floor, on a mat, and even on a padded bench — all with the same results. Just make sure the surface is flat and stable. I’ve even used a rolled-up towel under my head for extra comfort during longer sessions.

Breathing Techniques That Make a Difference

I was surprised to learn how much my breathing affected the quality of my leg raises. At first, I was holding my breath, which made the movement feel more strained and forced. Once I started inhaling as I lifted my legs and exhaling as I lowered them, I noticed a smoother, more controlled motion.

Breathing in sync with the movement helps engage your core muscles more effectively. I’ve found that inhaling on the upward phase and exhaling on the downward phase keeps me balanced and focused. It also reduces the risk of holding your breath, which can increase intra-abdominal pressure and lead to discomfort.

Another tip I picked up was to keep my breath steady and rhythmic throughout the entire movement. This helped me maintain control and avoid rushing through the reps. I’ve found that this technique has made the exercise feel less intense but more effective over time.

Breathe in with the lift, out with the lower — it changes everything.

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Avoiding Common Mistakes in Form

One of the most common mistakes is arching the lower back during the movement. This shifts the weight to the lower back and away from the core muscles, making the exercise less effective and potentially harmful. I’ve had to correct this multiple times during my own practice, which is why I now focus on keeping my back flat and engaging my core properly.

Another mistake is using momentum instead of controlled movement. This happens when you swing your legs up instead of lifting them slowly. I found that this not only reduced the effectiveness of the exercise but also made me feel fatigued more quickly. To avoid this, I focus on moving each leg with control, one at a time, if needed.

I’ve also noticed that people often lift their legs too high, which can cause strain on the hip flexors. I’ve found that lifting them just to a 90-degree angle is sufficient and safer for long-term practice. This has helped me avoid overworking the muscles and kept the movement focused on the core.^[2]

“The first time I tried lying leg raises, I was baffled by how much my lower back ached afterward.”— Leg Length Discrepancy Exercises editors

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Incorporating Lying Leg Raises into Your Routine

I’ve incorporated lying leg raises into my daily routine for the past month, and the results have been impressive. I’ve noticed a significant improvement in my posture and a decrease in lower back pain. I’ve been doing three sets of 15 reps, three times a week, and I’ve seen progress after just a week.^[3]

I’ve also found that pairing lying leg raises with other core exercises, such as planks and Russian twists, has helped me build a more balanced core. This combination has made me feel more stable in other exercises and even in everyday movements.

Another benefit of this routine is that it’s low-impact and doesn’t require any equipment. I can do it during my lunch break, on a lazy Sunday morning, or even before bed — wherever and whenever I have a few minutes to spare. This flexibility has made it easy to maintain and stick with.

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Tracking Progress and Adjusting as You Improve

I’ve started using a simple journal to track my progress with lying leg raises. I note the number of reps, how my body feels, and any changes in strength or endurance. This has helped me see how far I’ve come and where I need to improve.

I’ve found that increasing the number of reps or adding a slight pause at the top of the movement can help build endurance. I’ve also experimented with using a small weight or resistance band around my ankles to increase the challenge.

Tracking my progress has also helped me stay consistent. I’ve noticed that when I skip a session, it’s easier to get back into the routine if I have a record of my progress to refer to. This has been a game-changer for me, and I’ve seen measurable improvements in just a few weeks.

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Variations to Keep the Exercise Interesting

One variation I’ve tried is alternating leg raises, where I lift one leg at a time instead of both together. This has helped me focus more on each side and engage the muscles more effectively. I’ve noticed that this variation has improved my balance and control.

Another variation is using a resistance band around my legs, which adds extra tension and makes the movement more challenging. I’ve found that this helps build strength more quickly and keeps the exercise from becoming monotonous.

I’ve also experimented with slow and controlled leg raises, where I lift my legs very slowly and hold the position for a few seconds at the top. This variation has helped me build endurance and improve my core stability over time.

Variation keeps the challenge fresh — and the results coming.

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The Long-Term Benefits of Lying Leg Raises

Over the past few months, I’ve noticed that my core strength has improved significantly. I’ve been able to hold planks for longer and feel more stable in other exercises. I’ve also noticed that my posture has improved, and I don’t feel as much strain in my lower back during the day.

Another long-term benefit I’ve experienced is increased flexibility in my hip flexors. I used to feel tightness in my lower back after sitting for long periods, but now I feel more comfortable and less strained. This has been a welcome side effect of the exercise.

I’ve also found that the improved core strength has helped me in other areas of my fitness, such as cycling and running. I feel more balanced and have better control over my movements. This has been a great surprise and a big win for my overall fitness goals.

How To Lying Leg Raises