Core · Bodyweight
Lying Legs Triangle Drop
How to do the lying legs triangle drop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back and raise both legs toward the ceiling. Lower them down and out to form a wide triangle shape, then draw them back together and up, controlling the descent with your core.
- 1Lower abs and hip flexors controlling the legs as they open and drop
- 2Lower back staying flat against the floor
- 3Inner thighs engaging as the legs come back together
Common mistakes
- Letting the lower back arch as the legs lower
- Dropping the legs with momentum instead of control
- Straining the neck or gripping the floor with the hands
Muscles worked
The lying legs triangle drop mainly works the lower abs and hip flexors, with the upper abs, adductors, and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- AdductorsSupport
- ObliquesSupport
- QuadsMinor
- HamstringsMinor
Kovo programs the lying legs triangle drop 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.