From a supine position, lift your straight legs by flexing at the hips to work the lower abdominals and hip flexors. Perform the movement with controlled motion and a braced core.
How to do the Leg Raise#
- Lie on your back with legs extended and arms at your sides or tucked beneath your hips for support.
- Engage your core and press your lower back gently toward the floor.
- Keeping your legs straight, lift them by flexing at the hips until they are roughly vertical or as high as you can with control.
- Pause briefly at the top, then lower your legs slowly while maintaining pelvic and abdominal tension until they are a few inches above the floor.
- Repeat for the desired number of repetitions while avoiding momentum.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
- Secondary: Obliques (External & Internal Obliques)
Common mistakes#
- Allowing the lower back to arch away from the floor.
- Using momentum or swinging the legs instead of controlled movement.
- Bending the knees noticeably during the raise.
- Lifting the hips off the floor to gain extra height.
- Lowering the legs too quickly without maintaining core tension.
