Lying Leg Raise

As a beginner, your primary goal is mastering spinal control before chasing height or speed. You should feel a deep, localized burn in your lower abdomen, not a sharp pinch in your lumbar spine. If your lower back arches or lifts off the floor, you have lost the protective engagement needed to perform the movement safely. Stop the set immediately when you can no longer maintain a flat back or when your legs begin to swing uncontrollably. Common compensations include using momentum to kick your legs upward or bending your knees excessively to reduce the load. Keep your pelvis slightly tucked and imagine pulling your belly button toward the floor throughout every repetition. Consistency with controlled, partial-range reps will build the foundational strength required for full-range execution. Trust the slow tempo and let your core muscles do the heavy lifting.

To make this movement genuinely demanding, extend the lowering phase to four or five seconds and add a distinct two-second pause at the bottom, hovering just above the floor where your abdominals work hardest against the lever. Sets of eight to twelve with this slower tempo build strength; higher reps of fifteen to twenty suit endurance, provided your back never leaves the mat. Progress by squeezing a light dumbbell between your ankles, which shifts the centre of mass further from your hips and forces deeper engagement without altering the pattern. Add weight only when you can complete every rep of a set with the extended descent and your spine fully anchored. Once weighted floor raises feel controlled across three sets of twelve, transition to hanging leg raises, where the absence of floor support demands far greater pelvic control. Alternatively, try single-leg lowers, keeping one leg vertical while the other descends, to challenge anti-rotation stability.

Most lifters rush through the movement, allowing momentum to carry their legs upward instead of relying on abdominal contraction. This swinging motion completely bypasses the target muscles and places unnecessary shear force on the lumbar spine. Another frequent error is letting the lower back arch away from the floor during the descent, which indicates a loss of core bracing and shifts the workload to the hip flexors. Many people also drop their legs too quickly, sacrificing the eccentric phase where the most muscle damage and growth occur. Finally, holding your breath throughout the set creates dangerous intra-abdominal pressure spikes and disrupts the natural rhythm needed for sustained tension.

Sets

3

Reps

10-15

Rest

60s

Tempo

2-0-2-0

RPE

7

Per set

~90s

頻率

2-3x/week