Core · Bodyweight
Lying Leg Lift
How to do the lying leg lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on your back with your legs straight and together, hands at your sides or tucked under your hips for support. Keeping your legs straight, raise them toward the ceiling until they are roughly vertical, then lower them back down with control without letting your lower back arch. Keep your core braced and the small of your back pressed into the floor.
- 1Feel your lower abs and hip flexors lifting your straight legs
- 2Keep the small of your back pressed flat into the floor
- 3Control the lowering phase to keep tension in your core
Common mistakes
- Don't let your lower back arch off the floor as the legs lower
- Avoid swinging the legs up with momentum
- Don't bend your knees to make the lift easier
Muscles worked
The lying leg lift mainly works the lower abs and hip flexors, with the upper abs and quads assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- QuadsSupport
- ObliquesMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the lying leg lift 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.