Legs · Medicine Ball
Medicine Ball Lying Leg Raise
How to do the medicine ball lying leg raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on your back holding a medicine ball between your feet or ankles with your legs extended. Raise your legs toward 90 degrees, then lower them slowly without letting them touch the floor.
- 1Your lower abs lifting the loaded legs
- 2Your lower back pressed into the floor throughout
- 3Slow, controlled lowering to keep tension on the abs
Common mistakes
- Arching your lower back off the floor
- Swinging or jerking the legs up with momentum
- Letting the medicine ball slip from between your feet
Muscles worked
The medicine ball lying leg raise mainly works the hip flexors and lower abs, with the upper abs, obliques, quads, glutes, and adductors assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- AdductorsSupport
- ForearmsMinor
- CalvesMinor
Kovo programs the medicine ball lying 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 June 2026.