Flat Bench Lying Leg Raise

A beginner strength exercise for the abs, done with just your bodyweight.

Flat Bench Lying Leg Raise: finishing position

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Flat Bench Lying Leg Raise

Lie with your back flat on a bench and your legs extended in front of you off the end.
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.
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.
Now, as you inhale, slowly lower your legs back down to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Flat Bench Lying Leg Raise

Questions

What muscles does the Flat Bench Lying Leg Raise work?

Mainly the abs.

Is the Flat Bench Lying Leg Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Flat Bench Lying Leg Raise?

Good alternatives that train the abs: Alternate Heel Touchers, Crunch - Hands Overhead, Crunch - Legs On Exercise Ball or Crunches.

How many sets and reps of the Flat Bench Lying Leg Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).