Abdominals
Flat Bench Lying Leg Raise
A lying leg raise on a flat bench that works the lower abs and hip flexors.
Primary musclesAbdominals
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie on your back on a flat bench with your hips near one end.
- 2Hold the bench behind your head or at your sides.
- 3Extend your legs with your toes pointing up.
How to perform
- 1Raise your straight legs until they are about vertical or your hips lift slightly.
- 2Pause at the top and squeeze your abs.
- 3Lower your legs slowly until they are just above the level of the bench.
- 4Keep your lower back pressed against the bench.
