Abs · Machines
Incline Straight Leg Raise
The incline straight leg raise is an advanced core exercise that uses gravity on a sloped surface to intensify the load on your rectus abdominis, hip flexors, and glutes. It is designed for intermediate to advanced lifters and fits best near the end of a strength session or within a dedicated core routine.
- Equipment
- Machines
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie on an incline bench with your head at the higher end.
- Grip the bench behind your head for stability.
- Keep your legs straight and together.
- Raise your legs up until they're perpendicular to your torso.
- Slowly lower your legs back to the starting position without touching the bench.
Common mistakes
- Arching your lower back off the bench shifts tension away from your abs and strains the lumbar spine.
- Using momentum to swing your legs upward removes active engagement from the core muscles.
- Bending your knees during the repetition shortens the lever arm and substantially reduces the intended difficulty.
- Dropping your legs rapidly on the eccentric phase eliminates muscle tension and increases strain on your hip joints.
Tips
- Keep your lower back pressed firmly against the pad by bracing your core throughout the entire repetition.
- Lower your legs slowly and pause just before they touch the bench to maintain constant muscular tension.
- Reduce the bench angle if you cannot complete repetitions with fully extended legs and proper form.
Sets and reps
Perform 3 to 4 sets of 10 to 15 controlled repetitions, resting 60 to 90 seconds between sets to focus on movement quality.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe for the lower back?
It is safe if your lower back stays anchored to the bench, but if you feel sharp discomfort or pain, stop immediately and consult a healthcare specialist.
How can you make this exercise harder once bodyweight feels easy?
You can increase the incline angle of the bench or hold a small dumbbell securely between your feet.
