Exercise guide
Flat Bench Lying Leg Raise
The Flat Bench Lying Leg Raise is performed with the body supported on a bench and the legs extending beyond its end. The straight or slightly bent legs rise toward vertical and then lower under control. The abdominals help stabilize the pelvis while the hip flexors raise the legs.
Training context
Why Use a Bench for Leg Raises?
The bench allows the legs to begin below the level of the torso, creating a larger potential range than many floor variations. That extra range is useful only when the pelvis and lower back remain controlled.
The source describes the knees as both slightly bent and locked. In practice, maintain a small, comfortable bend without repeatedly changing the knee angle.
Technique overview
Lower only as far as the pelvis remains controlled
Hold the bench and begin with the legs together. Raise them toward vertical without jerking or curling the shoulders forward. Lower slowly and stop before the lower back arches excessively or the legs begin swinging. Shorten the range when necessary.
Treat this as an overview and use a range, pace, and setup you can control.