Lying Leg Raise and Hold
Expert Advice
Engage your core and avoid arching your back by pressing your lower back into the ground throughout the exercise.
How-to-do Steps
- Lie flat on your back with your legs straight and your hands underneath your glutes for support.
- Slowly raise your legs to a 90-degree angle, keeping them straight and together.
- Hold the position at the top for a few seconds.
- Slowly lower your legs back down without letting them touch the floor.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Leg Raise and Hold primarily targets the Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Secondary
Abs50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Leg Raise and Hold work?
Lying Leg Raise and Hold primarily targets the Quads. Secondary muscles involved include Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Leg Raise and Hold?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Leg Raise and Hold suitable for beginners?
Yes, Lying Leg Raise and Hold is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
