Lying leg lifts primarily target the lower abdominal muscles, particularly the rectus abdominis, as well as the obliques. These muscles work to stabilize the core while lifting the legs. Additionally, the hip flexors, including the iliopsoas and rectus femoris, are engaged during the lifting motion. Secondary muscles involved include the quadriceps and, to a lesser extent, the glutes when stabilizing the legs throughout the exercise.
Lying leg lifts can be effectively incorporated into a lower-body or core-focused workout routine. Aim for 3 sets of 10-15 repetitions, ensuring you maintain proper form throughout. To enhance your routine, combine this exercise with complementary movements such as planks, bicycle crunches, or flutter kicks, which will further engage the core and promote balanced muscle development. Aim to perform this exercise 2-3 times per week for optimal results.
Lying leg lifts are a highly beneficial exercise for strengthening the lower abdominal muscles, promoting better core stability and enhancing overall athletic performance. By incorporating this exercise into your workout routine and focusing on proper form, you can effectively tone your midsection while reducing the risk of injury and improving functional strength.