Legs · Bodyweight
Flat Leg Raise
How to do the flat leg raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Lie flat on your back with legs extended. Raise your legs to 90 degrees, then lower them slowly without touching the floor.
- 1Feel your lower abs lifting your legs while keeping them straight
- 2Keep your lower back pressed into the floor for maximum core engagement
- 3Lower your legs slowly to avoid losing tension
Common mistakes
- Avoid arching your back; if necessary reduce range
- Don't swing your legs; move deliberately
- Avoid straining your neck; keep your head on the floor
Muscles worked
The flat leg raise mainly works the lower abs and hip flexors, with the upper abs, forearms, obliques, and glutes assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ForearmsSupport
- ObliquesSupport
- GlutesSupport
- QuadsMinor
Kovo programs the flat leg raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed April 2026.