Pilates · Beginner
Flat Bench Lying Leg Raise
You lie on a flat bench and lift both legs from hip height up to vertical, then lower them slowly back down. This move targets the lower abdominals — an area that's easy to neglect and important for protecting your lower back and keeping your posture upright. Because the bench supports your spine, it's a safer starting point than floor leg raises for people who feel strain in their lower back. It also builds the hip-flexor strength you need for walking, climbing stairs, and getting up from a chair.
Category
Pilates
Difficulty
Beginner
Equipment
Bodyweight
MET
3.0
Primary muscles
The movement
Form cues
- 01
Sit on the end of the bench, then lie back so your tailbone is right at the bench's edge and your legs hang off.
- 02
Slide your hands, palms down, under your glutes — this tilts your pelvis slightly and protects your lower back.
- 03
Press the back of your head and your upper back gently into the bench throughout the movement.
- 04
Keep a soft bend in your knees — not locked straight, not deeply bent — and hold that same bend the entire set.
- 05
Breathe out as you lift your legs, raising them until your feet point straight up at the ceiling.
- 06
Pause for one full second at the top and feel your lower belly tighten — that's the muscle doing the work.
- 07
Breathe in as you lower your legs slowly, taking at least two counts to bring them back to the starting position.
- 08
Stop lowering before your lower back starts to arch away from your hands — that's your end point for today.
Dosage
How long, how many
Sets
3
Reps
8-12
Rest
60 sec
Watch for
Common mistakes
Letting the lower back arch off the bench on the way down — if you feel your back lifting off your hands, you've gone too far; stop a few inches higher.
Swinging the legs up with momentum instead of lifting with the abs — if the movement feels easy and fast, slow it down to a three-count lift.
Holding your breath — you'll notice your face getting red or your neck tensing; exhale on the way up, inhale on the way down.
Pulling on the bench edge with your hands to help lift — your arms should steady you, not yank you; keep your grip light.
Letting the knees bend more and more as the set goes on — check that your knee angle stays the same from rep one to rep ten.
Scale it
Easier and harder variations
Easier
Bend your knees to 90 degrees and lift your knees toward the ceiling rather than raising straight legs — this shortens the lever and makes the lift much more manageable.
Start here if straight-leg raises cause any pulling in your lower back or hip flexors.
Harder
Lower your legs all the way until they hover just an inch above the bench without touching, pause for two seconds, then lift again — the longer hold at the bottom makes your core work much harder.
Use this once you can complete 12 clean reps with no back arching.
Note
Do single-leg raises instead: keep one foot resting lightly on the bench while you lift and lower the other leg, then switch sides — this cuts the load on your lower back roughly in half.
Good option if you have a history of lower back pain, a hip replacement, or recent abdominal surgery — check with your doctor or PT first.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
- free-exercise-db · Unlicense / Public Domain
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