Leg raises are a powerful exercise for strengthening the lower abdominal muscles and enhancing core stability.
To perform them correctly, lie flat on your back, engage your core, lift your legs to a 90-degree angle without arching your back, and lower them with control.
Keep reading for a detailed explanation and variations to enhance your workout.
Understanding Leg Raises
Leg raises are a foundational exercise in many fitness routines, known for their effectiveness in targeting the lower abdominal muscles and hip flexors.
This exercise involves lifting the legs while lying on your back, focusing on controlled movements and proper form to maximize muscle engagement and minimize the risk of injury.
Primary Muscles Targeted
The primary muscles engaged during leg raises are the lower abdominal muscles, specifically the rectus abdominis, which is the prominent muscle group responsible for the “six-pack” appearance.
Additionally, the hip flexors, including the iliopsoas and rectus femoris, play a crucial role in the movement.
These muscles are engaged as you lift your legs, working together to stabilize and support the movement.
The rectus abdominis helps flex the spine, while the hip flexors aid in lifting the legs and stabilizing the pelvis.
Additional Benefits
Beyond targeting the lower abdominal muscles and hip flexors, leg raises offer several additional benefits:
- Core Stability: By engaging the deep stabilizing muscles of the core, such as the transverse abdominis and the obliques, leg raises help improve overall core strength. This stability is essential for maintaining proper posture, balance, and coordination in daily activities and other exercises.
- Flexibility: Leg raises also contribute to increased flexibility in the hip joints and lower back. The stretching and contracting of the muscles during the movement can help improve the range of motion, making other physical activities more comfortable and reducing the risk of injury.
- Functional Strength: Strengthening the core and hip flexors has practical applications beyond aesthetics. A strong core improves performance in sports, enhances stability during lifting and carrying tasks, and reduces the risk of lower back pain and injuries.
- Improved Posture: A strong and stable core supports better posture by aligning the spine and reducing undue pressure on the lower back. This benefit extends to reducing the risk of musculoskeletal issues associated with poor posture, such as back pain and neck strain.
- Increased Athletic Performance: For athletes, leg raises enhance the power and efficiency of movements that involve the lower body. Improved core strength and hip flexibility translate into better performance in activities like running, jumping, and even swimming, where core stability and leg strength are crucial.
Proper Technique for Basic Leg Raises
Executing leg raises with the correct technique is essential for maximizing their benefits and preventing injury.
This section will guide you through the fundamental aspects of performing leg raises, including the proper starting position, the correct movement execution, and the importance of breathing technique.
Starting Position
The starting position for leg raises is crucial to ensure proper form and avoid unnecessary strain on the lower back.
Begin by lying flat on a comfortable, firm surface such as an exercise mat.
This support is important to cushion your spine and provide a stable base.
Lie with your back fully extended and your legs straight.
Place your arms by your sides, palms facing down, which helps stabilize your body during the exercise.
A critical aspect of the starting position is ensuring that your lower back remains pressed firmly against the floor.
This prevents the lower back from arching, which can lead to strain or injury.
You can achieve this by engaging your core muscles, which involves pulling your belly button towards your spine.
This engagement not only stabilizes your torso but also sets the foundation for a safe and effective leg raise.
Movement Execution
To begin the movement, engage your core muscles further by tightening your abdominal region.
This engagement is essential throughout the exercise to maintain stability and support your lower back.
Slowly lift your legs together while keeping them straight.
The goal is to raise your legs until they form a 90-degree angle with your torso, or as close to it as your flexibility allows.
It's important to lift your legs in a controlled manner, avoiding any jerky movements that could lead to momentum taking over rather than muscle engagement.
Once you reach the top position, where your legs are perpendicular to the floor, pause for a moment.
This pause ensures that your muscles are fully engaged and helps to enhance strength development.
Then, begin to lower your legs slowly back to the starting position.
The key here is control; lower your legs in a measured and deliberate fashion without letting them drop or using momentum.
Aim to lower your legs just above the ground without touching it, maintaining tension in your core throughout the movement.
This continuous engagement of your abdominal muscles maximizes the workout's effectiveness.
Breathing Technique
Proper breathing technique is often overlooked but plays a vital role in maintaining form and reducing strain during leg raises.
As you lower your legs, inhale deeply.
This inhalation helps to stabilize your core and maintain pressure in your abdominal cavity, which supports your spine.
Conversely, as you lift your legs, exhale fully.
This exhalation aids in the engagement of the core muscles and helps to prevent holding your breath, which can increase intra-abdominal pressure and potentially cause discomfort.
Breathing correctly not only enhances the effectiveness of the exercise but also ensures a steady supply of oxygen to your muscles, aiding in endurance and performance.
Remember, the rhythm of your breath should align with the movement: inhale on the descent and exhale on the ascent.
This coordination helps to maintain a smooth and controlled exercise flow, making the leg raises more efficient and safer.
Common Mistakes and How to Avoid Them
While leg raises are a simple and effective exercise, common mistakes can reduce their effectiveness and increase the risk of injury.
Understanding and avoiding these mistakes will help you perform the exercise correctly and safely.
Arching the Lower Back
One of the most frequent mistakes during leg raises is arching the lower back.
This occurs when the abdominal muscles are not properly engaged, causing the lower back to lift off the floor.
This misalignment not only reduces the effectiveness of the exercise but can also lead to lower back strain or injury.
To maintain proper alignment, it is crucial to keep the lower back pressed firmly against the floor throughout the exercise.
Engaging the core muscles helps to stabilize the spine and prevent the lower back from arching.
Focus on pulling your belly button towards your spine and consciously press your lower back into the mat as you lift and lower your legs.
This practice ensures a neutral spine position, which is essential for safe and effective leg raises.
Using Momentum
Another common issue is using momentum rather than muscle engagement to lift the legs.
This often happens when individuals attempt to lift their legs quickly, resulting in swinging rather than controlled movements.
Using momentum not only diminishes the effectiveness of the exercise but also increases the risk of injury, as it can lead to jerky movements and loss of control.
To avoid this, focus on performing the exercise slowly and deliberately.
Begin each repetition by engaging your core muscles, and lift your legs with a controlled motion, pausing briefly at the top of the movement.
When lowering your legs, do so gradually, maintaining control and tension in your abdominal muscles.
By slowing down the movement, you ensure that your core muscles are fully engaged throughout the exercise, maximizing the workout's benefits and minimizing the risk of injury.
Lifting the Neck or Head
Lifting the neck or head off the floor is another common mistake that can lead to discomfort and strain.
This usually happens when individuals try to watch their legs as they lift them, causing unnecessary tension in the neck.
To avoid this, it is important to keep your head and neck relaxed on the mat throughout the exercise.
Focus your gaze on the ceiling or keep your eyes closed to help maintain a neutral neck position.
If you find it challenging to keep your head down, consider using a small pillow or a folded towel under your head for additional support.
This can help keep your neck relaxed and prevent strain, allowing you to focus on engaging your core and performing the leg raises correctly.
Variations and Progressions

Leg raises can be adapted and progressed in various ways to suit different fitness levels and goals.
These variations not only add challenge and diversity to your workouts but also target different muscle groups, providing a more comprehensive core workout.
Single-Leg Raises
Single-leg raises are a great variation for beginners or those with limited flexibility.
This exercise involves lifting one leg at a time, which reduces the load on the core and allows for better focus on form.
To perform single-leg raises, lie flat on your back with your legs extended.
Lift one leg while keeping the other leg flat on the floor. Bring the lifted leg up to a 90-degree angle, then lower it slowly without letting it touch the ground.
Alternate between legs, ensuring controlled movements and consistent core engagement.
This variation helps improve balance and stabilizing muscles, making it a useful exercise for building foundational core strength.
Weighted Leg Raises
For those looking to increase the intensity of their workout, weighted leg raises are an excellent option.
This variation involves holding a dumbbell or other weight between your feet during the exercise.
Begin by lying flat on your back with the weight secured between your feet.
Engage your core and lift your legs to a 90-degree angle, then lower them back down in a controlled manner.
The added weight increases resistance, challenging your abdominal and hip flexor muscles more intensively.
It's crucial to start with a manageable weight and gradually increase it as your strength improves.
Ensure proper form throughout to avoid strain on the lower back.
Hanging Leg Raises
Hanging leg raises are an advanced variation that engages not only the core but also the upper body, particularly the grip and shoulders.
This exercise requires a pull-up bar or similar equipment.
To perform hanging leg raises, grip the bar with both hands, hang freely, and then lift your legs while keeping them straight or slightly bent.
Raise your legs until they are parallel to the ground or higher, depending on your flexibility and strength.
Lower them back down in a controlled manner.
This variation demands significant core strength and stability, as well as upper body endurance to maintain the hanging position.
To avoid swinging, focus on slow and deliberate movements, and consider engaging your back muscles to stabilize your body.
Side Leg Raises
Side leg raises target the obliques and outer thighs, providing a different dimension to core training.
This exercise can be performed lying on your side, with your lower arm extended for support and your upper arm resting on your hip.
Keeping your body straight, lift your top leg as high as possible without tilting your hips.
Lower it back down with control.
This movement emphasizes the lateral muscles of the core, particularly the obliques, and can be modified by adding ankle weights for increased resistance.
Side leg raises are excellent for enhancing core stability and are particularly beneficial for athletes who require lateral strength and agility.
Scissor Kicks
Scissor kicks are an effective variation for targeting the lower abs and inner thighs.
To perform scissor kicks, lie flat on your back with your legs extended.
Lift both legs slightly off the ground and alternately cross one leg over the other in a scissor-like motion.
Maintain a consistent pace and ensure that your lower back stays pressed against the floor.
This exercise challenges the core's endurance and stability, as it requires continuous engagement of the abdominal muscles.
It also enhances hip flexibility and coordination.
Scissor kicks can be made more challenging by increasing the speed or the range of motion.
Safety Tips and Considerations
Performing leg raises can significantly enhance core strength and stability, but it's important to approach this exercise with caution and mindfulness to prevent injury.
Below are essential safety tips and considerations to keep in mind when incorporating leg raises into your fitness routine.
Starting Slow and Gradual Progression
When beginning with leg raises, it's crucial to start slow and gradually increase the intensity of your workouts.
Start with a manageable number of repetitions, such as 8-10, and focus on mastering the proper form.
As your strength and confidence grow, you can slowly increase the number of reps or add resistance, such as weights, to challenge your muscles further.
This gradual progression helps prevent muscle strain and overuse injuries.
It's also important to monitor your body's response to the exercise.
Pay attention to any discomfort or unusual soreness and adjust the intensity accordingly.
Building strength safely is key to maintaining a consistent and injury-free workout regimen.
Listening to Your Body
Listening to your body is essential to prevent overexertion and injury during leg raises.
While some muscle discomfort is normal, especially as you challenge your body, it's important to distinguish between healthy muscle fatigue and pain that may indicate injury.
Sharp, sudden pain or discomfort that persists beyond the workout should not be ignored.
If you experience any of these symptoms, stop the exercise immediately and consider consulting a healthcare professional.
Additionally, incorporating rest days into your workout schedule is crucial for recovery.
Rest allows your muscles to repair and grow stronger, reducing the risk of overtraining and injury.
Remember, adequate rest and recovery are as important as the exercise itself for overall fitness and well-being.
When to Avoid Leg Raises
There are certain situations where performing leg raises may not be advisable.
Individuals with existing lower back issues, hip problems, or certain medical conditions should approach this exercise with caution.
For example, pregnant women, particularly those in the later stages of pregnancy, may need to avoid leg raises or modify them significantly to reduce strain on the abdomen and lower back.
In such cases, it's important to consult with a healthcare provider or a fitness professional to determine whether leg raises are safe.
Alternative exercises, such as modified planks or gentle core strengthening activities, can be effective substitutes that provide similar benefits without the risk of exacerbating existing conditions.
Always prioritize safety and seek professional advice when in doubt about the suitability of any exercise.
Conclusion
Incorporating leg raises into your workout routine can significantly enhance core strength, stability, and flexibility when performed with proper technique and precautions.
By understanding common mistakes and exploring variations, you can tailor the exercise to your fitness level and goals.
Always prioritize safety by starting slow, listening to your body, and seeking alternatives if needed.