Lying Leg Raise to Side

Instructions

1
Lie supine on your back with knees bent at approximately 90 degrees, feet flat on the floor or elevated on a bench. Arms extended overhead or crossed over chest. Head in neutral position with slight neck flexion.
2
Engage core muscles and ensure lower back maintains contact with the floor throughout the movement. Position yourself to create tension in the abdominal wall before initiating the movement.
3
Lower both legs by extending them downward while maintaining slight knee bend or full leg extension depending on difficulty preference. Control the descent with core engagement to prevent lower back arching. Legs move toward horizontal position.
4
Drive legs upward using abdominal and hip flexor muscles, bringing knees back toward chest or maintaining extended leg position depending on variation. Return to starting position with controlled movement, maintaining core tension throughout the concentric phase.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

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

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Acts as a highly scalable Stretching, Cardio movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

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

Beginner Tips

If you are new to the Lying Leg Raise to Side , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions