Supine Leg Raise

The supine leg raise is a bodyweight core exercise performed lying on your back, lifting both straight legs from the floor to a vertical position through hip flexion. It primarily works the lower fibers of the rectus abdominis and the hip flexors, with a secondary demand on keeping the pelvis stable so the lower back doesn't arch off the floor. Because it requires no equipment and can be scaled by range of motion and tempo, it's a common starting point for building core control before progressing to hanging or weighted leg raise variations.

Muscles Targeted

• Primary: Rectus abdominis (lower fibers), iliopsoas (hip flexors)
• Secondary: Tensor fasciae latae, sartorius
• Tertiary: Obliques and hip adductors, acting as pelvic stabilizers

Starting Position

Lie flat on your back on a mat with your legs fully extended and pressed together, arms resting at your sides with palms facing down, or tucked under your glutes for extra lower back support. Press your lower back gently into the floor before beginning the movement.

Execution Steps

1. Brace your core and press your lower back into the mat before lifting
2. Lift both legs together, keeping them straight, raising them toward a vertical position
3. Continue lifting until your legs are perpendicular to the floor, or as close as you can get while keeping your lower back flat
4. Pause briefly at the top of the movement
5. Lower your legs slowly, stopping just before your lower back begins to arch off the mat
6. Repeat for the desired number of reps without letting your legs rest on the floor between them

Form Cues

• Keep your lower back pressed into the floor for the entire set
• Move slowly and avoid using momentum to swing the legs up
• Keep your legs straight, allowing only a slight knee bend if you're taller or less flexible
• Exhale as you lift your legs and inhale as you lower them
• Stop the descent before your lower back lifts off the mat, rather than lowering all the way to the floor

Common Mistakes

• Letting the lower back arch off the floor: shifts strain onto the lumbar spine instead of the abs. Only lower as far as you can while keeping your back flat.
• Swinging the legs with momentum: reduces tension on the abdominal muscles. Slow the movement down and control both directions.
• Bending the knees excessively: reduces the hip flexor and ab demand by shortening the lever arm. Keep the legs as straight as comfortably possible.
• Holding your breath during the lift: increases strain and limits control. Breathe out on the way up and in on the way down.
• Resting the legs fully on the floor between reps: loses tension and turns the set into a series of isolated reps. Hover just above the floor between reps.

Variations

• Bent-knee leg raise: a regression that reduces the hip flexor lever arm for beginners
• Hanging leg raise: a more advanced progression using a pull-up bar and full bodyweight resistance
• Flutter kicks: a dynamic alternating variation performed with legs held just off the floor
• Weighted leg raise: ankle weights add resistance for more advanced trainees
• Reverse crunch: shifts the emphasis toward posterior pelvic tilt rather than pure hip flexion

Tips for Progression

• Increase reps before adding any external resistance
• Add a pause at the top of each rep to increase time under tension
• Slow the eccentric (lowering) phase for greater control and muscle engagement
• Progress to ankle weights or a hanging leg raise once bodyweight reps feel easy with strict form

Training Notes

Include the supine leg raise 2-4 times per week as part of a core training block, typically for 2-4 sets of 10-15 reps with 30-60 seconds of rest between sets. It works well near the end of a session as a core finisher, or paired with anti-extension exercises like planks for balanced core training.