Core · Bodyweight
Lying Leg Raise Flat Bench
How to do the lying leg raise flat bench, 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
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on a bench with your legs extended off the end and grip the bench behind your head for support. Raise your straight legs up toward vertical, then lower them slowly without letting them drop below the bench.
- 1Your lower abs lifting your straight legs
- 2Your lower back staying pressed into the bench
- 3A slow, controlled lower that keeps tension on the core
Common mistakes
- Avoid arching your back; shorten the range if it lifts
- Do not swing your legs or use momentum
- Avoid straining your neck; keep your head down on the bench
Muscles worked
The lying leg raise flat bench mainly works the lower abs and hip flexors, with the upper abs, obliques, and glutes assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- GlutesSupport
- ForearmsMinor
- LatsMinor
- QuadsMinor
Kovo programs the lying leg raise flat bench 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.