Lying Forearm Leg Raise
The lying forearm leg raise props the torso on the elbows and raises both legs from that inclined base, meeting the abs halfway between a flat-floor raise and a seated V-position. The elevated view also lets you watch your own legs and back position — a built-in coaching mirror. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 5–6 (slow eccentrics) | 90 s – 2 min |
| Muscle | 3–4 × 9–12 | 60–90 s |
| Endurance | 3 × 15–20 | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner — the forearm prop is both a support and its own quiet endurance test.
Proper form — 5 cues
- Prop onto the forearms behind you, elbows under shoulders, chest open rather than collapsed.
- Press the forearms down actively — the base should feel strong, not slumped.
- Raise both legs together toward 45 degrees or higher, knees soft-straight.
- Lower slowly until the heels hover just off the floor — never resting between reps.
- Keep the lower back from sagging toward the mat as the legs descend.
Breathing: Exhale on the slow descent to the hover, inhale as the legs lift.
The 3 mistakes Maddy corrects most
Common questions
How does this compare to flat lying leg raises?
The propped position changes the geometry: the hip starts partially flexed, so the bottom range is slightly easier on the lower back, while the constant hover and elevated torso keep the abs loaded throughout. Many people find it the friendlier version to learn on — and a different stimulus to keep long-term.
My shoulders tire before my abs — am I doing it wrong?
Probably not — holding the propped position is genuine work for the shoulders and mid-back, and it usually lags the abs early on. Keep the elbows stacked under the shoulders and the chest open. As the base strengthens over a few weeks, the abs reclaim their place as the limiter.
Straight legs or bent knees to start?
Start with softly bent knees, which shortens the lever enough to keep the back quiet, then straighten progressively as control arrives. The propped position makes this easy to self-monitor: you can literally watch your knees and adjust mid-set — use that advantage.
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