Floor Leg Raise

An illustrated diagram of a person doing a floor leg raise, showing the transition from start to finish. The person lies on their back in both images, with highlighted abdominal muscles.

Exercise Description

The Floor Leg Raise is a bodyweight core exercise that targets the abdominal muscles by lifting the legs while lying flat on the floor. The movement places significant tension on the lower portion of the rectus abdominis and requires the core to stabilize the pelvis and lower back throughout the exercise. It is an effective exercise for developing abdominal strength, muscular endurance, and hip flexor control without requiring any equipment.

Primary Muscles Worked

  • Rectus Abdominis

  • Hip Flexors

Secondary Muscles Worked

  • Transverse Abdominis

  • External Obliques

  • Internal Obliques

  • Quadriceps

  • Tensor Fasciae Latae (TFL)

  • Pelvic Stabilizers

How to Perform Correctly

Setup

  1. Lie flat on your back on an exercise mat.

  2. Place your arms alongside your body or under your glutes for additional lower-back support.

  3. Extend your legs fully and keep them together.

  4. Engage your core and gently press your lower back into the floor.

  5. Keep your head and neck relaxed.

Movement

  1. Slowly raise your legs while keeping them straight.

  2. Continue lifting until your legs are approximately perpendicular to the floor or slightly beyond if comfortable.

  3. Pause briefly at the top position.

  4. Slowly lower your legs back toward the floor under control.

  5. Stop just before your heels touch the ground to maintain tension on the abdominal muscles.

  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Allowing the Lower Back to Arch

  • Keep your lower back pressed gently into the floor throughout the exercise.

Using Momentum

  • Lift and lower the legs under control rather than swinging them.

Dropping the Legs Quickly

  • Control the lowering phase to maximize abdominal activation.

Bending the Knees Excessively

  • Keep the legs as straight as possible while maintaining proper form.

Raising the Head Excessively

  • Keep your neck relaxed and supported by the floor.

Performing Partial Repetitions

  • Use a full range of motion while maintaining core tension.

Holding the Breath

  • Maintain steady breathing throughout the movement.

Abs Exercises