Bench Leg Raise

Body region

• Core
• Legs

Muscles

Main

• Rectus Abdominis
• Iliopsoas

Helps

• External Oblique
• Tensor Fasciae Latae
• Rectus Femoris

Holds

• Latissimus Dorsi
• Transversus Abdominis

Equipment

• Flat Bench

Technique

1. Lie on your back on a flat bench and hold its edges behind your head.
2. Extend the legs straight out in line with the bench, slightly raised.
3. Lift the legs until they point up, then curl the hips slightly off the bench.
4. Lower the legs slowly until they are just above bench level.

Cues

• Press the lower back into the bench as the legs go down.
• A slight knee bend makes it easier on the lower back.

Common mistakes

• Arching the lower back as the legs lower.
• Dropping the legs quickly.
• Swinging the legs up with momentum.

Variations

• Decline Bench Leg Raise
• Seated Leg Raise

Alternatives

• Reverse Crunch
• Hanging Leg Raise
• Vertical Leg Raise