Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
Floor Leg Raises
Core · None · Primary muscle: Rectus Abdominis
Active
Difficulty2/5
Repetitions1–100
Sets1–40
Tempo2-1-3
Rest60s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Lie face-up with your legs together and extended, arms alongside your body, palms pressing lightly into the floor.
- Brace your core and gently press your lower back toward the floor while keeping your head, neck, and shoulders relaxed.
- Keeping your knees softly extended, raise both legs together under control until they are approximately vertical.
- Pause briefly at the top without lifting your hips excessively or releasing abdominal tension.
- Lower your legs slowly until your heels hover just above the floor, stopping sooner if your lower back begins to arch.
Muscle focus
Muscles
Primary: Rectus Abdominis
Coaching
Tips
- Exhale as you raise your legs and inhale slowly during the controlled lowering phase.
- Shorten the lowering range or bend your knees slightly if you cannot keep your lower back stable.
- Press your palms gently into the floor for balance without using your arms to create momentum.
- Focus on abdominal control, especially while lowering your legs, rather than moving as quickly as possible.
Technique check
Common mistakes
- Allowing the lower back to arch away from the floor as the legs descend.
- Swinging the legs or using momentum instead of controlled abdominal effort.
- Lowering the legs farther than core control allows.
- Holding the breath during the movement.
- Lifting the head and straining the neck.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 100 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes