Lying Leg Raise and Hold

Builds core endurance and targets the lower abdominals. The hold increases time under tension, forcing the core to stabilize the weight of the legs.

Exercise Details

Level: Intermediate
Body Area: core
Type: core

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abs

Secondary

Lower Back

Setup

Lie on your back with legs straight. Place hands under your glutes or by your sides. Press your lower back into the floor.

Instructions

1. Lift your legs a few inches off the ground.
2. Hold this position for the designated time.
3. Keep your abs tight and legs locked out.
4. Breathe steadily.
5. Lower slowly back to the start.

Common Mistakes

1. Arching the lower back.
2. Lifting the head.
3. Holding your breath.

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