Instructions

1

Lie supine on floor with arms extended along sides, palms down for support. Keep legs straight and together, maintaining neutral spine position.

2

Engage core and prepare for leg elevation. Ensure lower back remains in contact with floor throughout movement to prevent excessive lumbar strain.

3

Slowly lower one leg toward floor in controlled manner while keeping opposite leg elevated. The lowering phase emphasizes eccentric loading of rectus abdominis.

4

Drive through core to raise leg back to starting position alongside the elevated leg. Complete all reps on one side before switching legs.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Lying Full Leg raise allows you to target the Rectus Abdominis with precision. As a foundational Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Significantly enhances the structural integrity and power of the Rectus Abdominis.
Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius to maintain control of the Body weight.

Exercise Variations

Dumbbell Lying Full Leg raise
Cable Lying Full Leg raise
Banded Lying Full Leg raise

Lying Full Leg raise