The leg raise is a foundational bodyweight exercise that targets the hip flexors, primarily the iliopsoas. It also engages the rectus abdominis and obliques as stabilizers. These abdominal muscles must work isometrically to prevent the lower back from arching as the legs lift and lower. Because the exercise relies heavily on leverage and core control, the question of “how many sets” does not have a single, universal answer. The optimal number of sets is a dynamic variable that depends entirely on your training level, specific fitness goals, and ability to maintain precise technique.
Establishing Baseline Volume
For most people beginning leg raises, a conservative starting point helps establish form and prevents undue strain. A good baseline recommendation for a beginner to intermediate trainee is two to three sets per workout. Aim for 10 to 15 repetitions, or stop immediately if you feel a loss of control in your lower back.
This low volume builds endurance and coordination in the deep core muscles. It ensures you can focus on the slow, controlled movement, particularly the eccentric phase, providing sufficient stimulus without excessive fatigue or injury.
Factors Influencing Volume Adjustments
Optimal set volume is not fixed and must be adjusted based on several factors unique to the individual’s training structure.
Training Experience
A person new to core training requires significantly less volume to see progress compared to an advanced trainee. Beginners typically experience high sensitivity to training, meaning two to four sets are often enough to stimulate strength gains. Advanced individuals, whose bodies are accustomed to higher stress, may require four to six sets or more to elicit a similar adaptive response.
Training Goal
The specific outcome dictates the necessary volume and intensity. If your primary goal is muscular endurance, you should increase the repetition count and perform a moderate number of sets, such as three to five. For muscle hypertrophy (growth), a moderate set volume of three to four sets is standard. In this case, intensity is increased by slowing the tempo or adding resistance.
Workout Frequency
The number of times you perform leg raises per week directly influences the volume per session. If you train your core three to four times a week, the volume per session must be lower to allow for adequate recovery. Conversely, if you only perform leg raises once or twice weekly, you can increase the set count in those sessions to provide sufficient total weekly volume for progress.
Technique Checks for Max Effectiveness
Regardless of the set count, effectiveness depends entirely on maintaining proper form. The most common error is allowing the lower back to arch (lumbar hyperextension) as the legs are lowered. This shifts the load away from the abdominal muscles and onto the lumbar spine, potentially causing discomfort.
To counter this, you must maintain a slight posterior pelvic tilt, actively pressing the small of your back down into the floor throughout the entire movement. Many find it helpful to place their hands underneath the glutes or lower back to maintain this tucked position. The set must be immediately terminated when core fatigue prevents you from keeping your lower back flat, regardless of target repetitions.
Controlling the tempo, especially on the lowering phase, maximizes muscle activation. The eccentric (negative) portion of the lift should take at least two to three seconds. This controlled descent increases the time the abdominal muscles spend under tension, which stimulates strength and development.
Progressive Overload: Going Beyond Sets and Reps
Continuing to add more sets indefinitely leads to diminishing returns, overuse, and excessive fatigue. To ensure long-term progress, apply the principle of progressive overload by increasing exercise difficulty without relying solely on volume.
Progressive overload can be achieved through several methods:
- Increasing the range of motion by lowering the legs closer to the floor, which increases the leverage challenge.
- Manipulating the tempo by slowing down both the lifting and lowering phases to boost time under tension.
- Switching to a harder variation, such as straight-leg raises or hanging leg raises.
- Adding external resistance, like a small dumbbell or medicine ball held between the feet.
These adjustments ensure the exercise remains challenging as your strength improves, driving continuous adaptation.