Lying Single to Double Leg Raise
Expert Advice
Keep your lower back pressed into the floor to protect your spine and increase core activation.
How-to-do Steps
- Lie on your back with your legs extended and arms by your sides.
- Raise one leg towards the ceiling while keeping the other leg hovering above the ground.
- Lower the raised leg and simultaneously raise the other leg.
- After doing a single leg raise on each side, raise both legs together towards the ceiling.
- Lower both legs back to the starting position and repeat the sequence for the desired number of repetitions.
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Muscles Worked
Lying Single to Double Leg Raise primarily targets the Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
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 Single to Double Leg Raise work?
Lying Single to Double Leg Raise primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Single to Double Leg Raise?
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 Single to Double Leg Raise suitable for beginners?
Yes, Lying Single to Double Leg Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
