What muscles does the lying leg raise work?

Rectus abdominis and obliques shortening under control, the direct ab work that builds visible thickness. It is classed as a trunk flexion movement and trains the core primarily.

How many sets and reps of lying leg raise should I do?

3 sets of 10 to 20, resting 60 sec between sets. Add load once you can control the tempo for the full set.

Is the lying leg raise good for beginners?

With coaching or a lighter load, yes. Learn the position at low weight for a few weeks before adding anything meaningful.

Core · Trunk flexion

Lying Leg Raise

The lying leg raise is a dumbbell trunk flexion movement for the core. Here is the setup, the execution, the mistakes worth avoiding, and how to program it.

Equipment

Dumbbell

Trains

Core

Level

Intermediate

LEGS LOCKEDLOWER BACK PRESSED

Muscles worked

Rectus abdominis and obliques shortening under control, the direct ab work that builds visible thickness.

Set up

1
Set the low back position first, then load it. Momentum is the enemy here.
2
Ribs travel toward the pelvis. That is the whole movement.
3
Slow the eccentric down. The lowering half is where abs actually grow.

How to do it

1
Curl the ribs toward the pelvis and exhale hard at the top.
2
Pause where the abs are fully shortened.
3
Lower for three seconds under full control.
4
Keep tension the whole set rather than resting at the bottom.

Common mistakes

Pulling with the hip flexors
Fix: Think ribs to pelvis, not knees to chest.
Speed reps
Fix: Three seconds down, pause at the top, no bouncing.
Neck doing the work
Fix: Keep a fist of space under the chin and let the abs pull.