Leg raises are a bodyweight exercise performed while lying down, designed to strengthen the core. Proper form is important for both effectiveness and safety, helping individuals build abdominal strength without undue strain. This exercise involves lifting and lowering the legs, engaging various muscles to stabilize the body.
Muscles Engaged
Leg raises primarily target the hip flexors, which are responsible for lifting the legs. Abdominal muscles, such as the rectus abdominis (the “six-pack” muscle) and the internal and external obliques, act as key stabilizers. The transverse abdominis, a deep core muscle, also helps maintain spinal stability. The quadriceps and inner thigh muscles can support the legs during the lift.
Mastering the Basic Leg Raise
To begin a basic lying leg raise, lie flat on your back with your legs extended straight and together. Place your hands by your sides with palms pressing lightly into the floor, or slightly under your glutes for lower back support. Engage your abdominal muscles by drawing your navel towards your spine, pressing your lower back firmly into the mat. This stabilizes your pelvis and spine throughout the exercise.
As you exhale, slowly lift your legs upwards, keeping them as straight as possible, though a slight bend in the knees is acceptable to prevent hyperextension. The movement should be controlled and deliberate, originating from your hips rather than using momentum. Raise your legs until they form a 90-degree angle with your torso, or until your glutes slightly lift off the floor.
Inhale as you slowly lower your legs back towards the starting position, maintaining control and keeping your core engaged. Lower them until they are just a few inches above the floor, without allowing your heels to touch down. This controlled lowering maintains tension in your abdominal muscles, enhancing the exercise’s effectiveness.
Troubleshooting Common Form Issues
Arching the lower back is a common issue during leg raises, which can stress the spine and reduce abdominal engagement. This often occurs when hip flexors dominate without sufficient core stabilization. To prevent this, actively press your lower back into the floor throughout the exercise. You can also place your hands underneath your glutes or slightly lift your shoulders to better engage the upper abs.
Another frequent mistake is using momentum to swing the legs, rather than controlled muscular effort. This reduces exercise effectiveness and can increase injury risk. Focus on slow, deliberate movements during both lifting and lowering phases. Remember to exhale as you lift your legs and inhale as you lower them to maintain proper breathing mechanics.
Lifting legs too high or lowering them too low can contribute to back strain if core strength is insufficient. If your lower back consistently arches, reduce the range of motion. Lift only as high as you can maintain a flat back, or do not lower your legs as far. Starting with a bent-knee variation can also make it easier to maintain proper form, protecting your back while building foundational strength.
Advancing Your Leg Raise Practice
Once the basic lying leg raise is performed with proper form, several progressions can increase the challenge and further develop core strength. Increase repetitions or sets. Incorporating external resistance, such as holding a small dumbbell between your feet or wearing ankle weights, can also elevate difficulty.
For advanced progression, consider variations that increase core and hip flexor demand. Hanging leg raises, performed from a pull-up bar, offer increased intensity. These can start with bent-knee raises, where the knees are brought towards the chest, and progress to straight-leg raises, where the legs remain extended. The ultimate progression is “toes-to-bar,” where you lift straight legs high enough to touch the pull-up bar, requiring substantial core strength and control. Slowing down the eccentric, or lowering, phase of these variations can amplify muscle engagement.