Start
End
Flat Bench Lying Leg Raise
رفع الرجلين مستلقيًا على بنش مستوٍ
Target Muscles
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- 1
Lie with your back flat on a bench and your legs extended in front of you off the end.
- 2
Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
- 3
As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
- 4
Now, as you inhale, slowly lower your legs back down to the starting position.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
