Flat Bench Leg Raise
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCore · Core flexion
- Secondary muscles
- Hip Flexors
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Lying on a bench instead of the floor lets your heels drop below body level at the bottom, adding range the floor version simply cannot offer because the ground gets in the way. Hold the bench for support, and stop lowering at the point where your lower back starts peeling away from the pad.
How to do the Flat Bench Leg Raise
- Lie flat on a flat bench with your back pressed against it.
- Place your hands under your glutes for support.
- Keep your legs straight and together, and lift them up towards the ceiling.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Exhale and tuck the pelvis at the top of every rep before lowering slowly.
Muscles worked
Primary
Abs · Core
The lower abs work to tilt the pelvis backward and lift the hips, and you should feel the contraction low in the stomach only once the pelvis starts to curl.
Secondary
- Hip Flexors — The hip flexors lift the legs during the first half of the movement and will do all the work if the pelvis never tilts.
Common mistakes
- Swinging the legs — if the body rocks on a hanging leg raise, you are using momentum; slow the tempo and let the legs come to a dead stop at the bottom.
- Only lifting the legs — the abs do not work until the pelvis tilts up; think of curling the hips toward the ribs, not just raising the feet.
- Lower back arching — if the lower back lifts off the floor, the range is too long; bend the knees or shorten it until the back stays flat.
- Neck straining forward — keep the head neutral on lying raises and hang relaxed from the shoulders on the bar.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Leg raises go at the end of a session with the rest of the core work, or between sets of an upper body lift. Superset them with ab rollouts or crunches for a full ab circuit.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Flat Bench Leg Raise work?
The Flat Bench Leg Raise primarily works the abs. It also involves the hip flexors, which assist the movement and stabilise the joints.
Is the Flat Bench Leg Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Flat Bench Leg Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Flat Bench Leg Raise?
If you cannot do the Flat Bench Leg Raise, try the Alternating Barbell Seated Leg Raise, the Resistance Band Lying Leg Raise or the Hanging Knee Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Flat Bench Leg Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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