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Description
Supine Leg Raises are a classic lower abdominal exercise performed by raising the legs straight up while lying on your back. It is very similar to the Lying Leg Raise, but the term 'supine' specifically emphasizes the body's lying position. It activates the lower fibers of the rectus abdominis, hip flexors, and core muscles. This movement is one of the most effective exercises for targeting the lower portion of the abdominal region. Keeping the lower back pressed flat against the floor throughout the movement increases lower ab isolation. It also improves hip mobility and contributes to better posture. Since it requires no equipment, it is highly practical for home workouts. When performed regularly, it provides significant improvements in lower ab hypertrophy, core strength, and abdominal symmetry.
Step-by-Step Instructions
- 1
Lie flat on your back on the floor (supine position).
- 2
Keep your legs completely straight, feet can be together.
- 3
Place your arms by your sides with your palms facing down.
- 4
Press your lower back into the floor and engage your core.
- 5
Slowly raise your legs upward while keeping them straight.
- 6
Reach the top position when your legs are at a 90-degree angle to the floor.
- 7
Squeeze your lower abdominal muscles for 1-2 seconds.
- 8
Lower your legs back down in a controlled manner.
- 9
Begin the next repetition before your legs touch the floor (constant tension).
Key Points
- ✓Legs must be kept completely straight.
- ✓The lower back must maintain constant contact with the floor.
- ✓The movement should be initiated from the lower abs.
- ✓Squeeze the abs at the top position.
- ✓Maintain a slow and controlled tempo.
Common Mistakes
- ✗Arching the lower back off the floor - strains the lower back.
- ✗Swinging the legs - relies on momentum.
- ✗Bending the knees - reduces lower ab engagement.
- ✗Performing the movement too fast - leads to a loss of control.
- ✗Insufficient range of motion - prevents full muscle activation.
Breathing
Exhale and squeeze your abs as you raise your legs, inhale as you lower them.
Muscle Activation
Safety
Precautions
- Individuals with acute lower back pain or a herniated disc should avoid this exercise.
- Those with disc issues should proceed with caution.
Safety Tips
- Perform the exercise on a soft mat.
- Stop the movement if your lower back lifts off the floor.
- You can place your hands under your glutes for extra support.
- Stop the exercise if your form breaks down.
Frequently Asked Questions
Which muscles does Supine Leg Raises work?
Supine Leg Raises primarily works these muscles: Alt Karın. It also engages: Kalça fleksörleri, Core kasları, Karın kasları.
Is Supine Leg Raises suitable for beginners?
Supine Leg Raises is a Intermediate level exercise. Learning difficulty: Easy.
Can Supine Leg Raises be done at home?
Yes, Supine Leg Raises can easily be done at home.
What are common mistakes when doing Supine Leg Raises?
One of the most common mistakes: Arching the lower back off the floor - strains the lower back.
How many sets and reps for Supine Leg Raises?
Recommended: 3-4 sets and 10-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Isolates and targets the lower abdominal muscles.
- ✓Increases hip flexor strength.
- ✓Improves core stability.
- ✓Requires no equipment.
- ✓Enhances abdominal symmetry.