Calisthenics
Beginner week

Lying leg raise

  • Lower abs
  • Hip flexors

Lie on your back and raise your straight legs up and down.

Lying leg raise: lying on the back with legs just off the floor, then legs raised.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Lie on your back with your legs straight and your arms by your sides, palms down.
  2. Press your lower back into the floor.
  3. Keeping your legs straight, lift them until they point at the ceiling.
  4. Lower them slowly until they're just above the floor.

Common mistakes

  • Lower back arching off the floor as your legs come down. Only lower as far as you can keep it flat.
  • Swinging your legs. Lift and lower slowly.
  • Pushing hard with your hands. Use them only for balance.

Easier or harder

Easier

Keep your knees bent.

Harder

Lower slowly, taking 3 seconds on the way down.

In the plan

Beginner
Not used
Intermediate
Beginner week