How to do the Flat Bench Lying Leg Raise

Steps

1. Lie with your back flat on a bench and your legs extended in front of you off the end.
2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
3. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
4. Now, as you inhale, slowly lower your legs back down to the starting position.

Tracking it in OneRep

Add the flat bench lying leg raise to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.