Elite Physique The New Science of Building a Better Body

Lying Leg Raise
The lying leg raise is popular with both athletes and bodybuilders. It’s a simple move
that can be performed anywhere since it requires no equipment. In many cases, a
person performs this exercise with the arms crossed at the chest or resting on the
floor. In this version, however, the arms are held straight over the chest with fingers
interlocked to activate the lats, which supports the lumbar spine.
HOW TO DO IT
LEG RAISES
1. Lie on your back with your
legs straight and feet
together, arms extended
over your chest and fingers
interlocked (see figure a).
2. Squeeze your elbows
toward each other to activate
your lats, flatten your
low back, and then slowly
lift your legs until they
reach about a 45-degree
angle relative to the ground
(see figure b).
3. Slowly lower your legs back
to the starting position and
repeat.
a
ADVANTAGE
The lying leg raise recruits the
core’s anti-rotation muscles as
well as the shoulder stabilizers of
the side that’s resting on the floor.
COACHING CUES
• For some, it’s more comfortable
to rest the head
on a pillow to avoid neck
strain.
b
• Lifting your legs any higher than approximately 60 degrees decreases activation
of the hip flexors and lower abdomen.
• To make the exercise easier, shorten the range of motion or slightly bend your
knees.
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