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Leg Raise / Leg Raise (Dragon Flag) is an advanced exercise that mainly trains the abdominal muscles. This exercise requires good core stability and body control. It is important to perform the exercise with correct form and to gradually progress to avoid injuries. If you encounter difficulties, you can modify the exercise initially by, for example, only partially lowering your legs or using your arms for support.
Lie on your back on a flat training bench or a stable surface. Hold onto the top edge of the bench with both hands, ensuring a firm grip.
Lift your legs straight up until they are perpendicular to the floor, engaging your abdominal muscles and keeping your back flat on the bench.
Keep your legs extended and slowly lower them while you control lifting your upper body, until you form a straight line with your body. Ensure your hip remains firm and stable and you do not sag in the lower back area.
Slowly lower your legs back down while you control lowering your upper body back onto the bench. Make sure you maintain good body control throughout the entire movement and keep the tension in your abdominal muscles.
