Flat Bench Lying Leg Raise
How to do the Flat Bench Lying Leg Raise
- 1
Lie with your back flat on a bench and your legs extended in front of you off the end.
- 2
Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
- 3
As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
- 4
Now, as you inhale, slowly lower your legs back down to the starting position.
How to program the Flat Bench Lying Leg Raise
Sets and reps
As an isolation movement, the Flat Bench Lying Leg Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Flat Bench Lying Leg Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Flat Bench Lying Leg Raise work?
The Flat Bench Lying Leg Raise primarily targets the Abdominals.
What equipment do I need for the Flat Bench Lying Leg Raise?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Flat Bench Lying Leg Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
