Leg Raise

check_circleBenefits

• check_circleTargets the lower rectus abdominis, often neglected by crunches
• check_circleNo equipment needed, doable on a simple mat
• check_circleBuilds trunk control during the lowering phase
• check_circleBuilds ab strength through the full range, not just the contracted position
• check_circleA good base before progressing to the more demanding hanging leg raise

lightbulbExecution tips

• lightbulbPress the lower back into the floor throughout the descent
• lightbulbSlide the hands under the glutes to stabilize the pelvis
• lightbulbLower the legs slowly without letting them touch the floor
• lightbulbBend the knees slightly if the lower back starts to arch
• lightbulbExhale as you raise the legs, inhale as you lower them

warningCommon mistakes

• warningArching the lower back so it lifts off the floor on the way down
• warningDropping the legs too fast and losing control
• warningUsing momentum to swing the legs back up
• warningRecruiting mostly the hip flexors instead of the abs
• warningRaising the legs too high past vertical, which releases abdominal tension

tuneVariations and alternatives

• tuneHanging leg raise — an advanced version done on a pull-up bar, more demanding for grip and bracing.
• tuneBent-knee hip raise — reduces the lever arm by bending the knees, more accessible for beginners.
• tuneDecline bench leg raise — slightly increases difficulty thanks to the bench angle.
• tuneV-up leg raise — combines the leg raise with a simultaneous torso lift to intensify the work.
• tuneWeighted leg raise — pinch a light weight between the feet once the bodyweight version is well mastered.

person_checkWho it's for and level

The lying leg raise suits all levels, from beginners discovering lower-ab work to advanced lifters using it as a base before progressing to the hanging version. It's especially useful for people wanting to specifically strengthen the lower abdominal wall, often less worked than the upper abs by classic crunches. Since it requires no equipment, it works equally well for home training and gym sessions. It also works very well as a simple lower-ab strength test: the ability to control the descent without arching gives a good indication of lower-back bracing level.

shieldSafety and precautions

The main point to watch with this exercise is the lower back: if it lifts off the floor during the descent, the hip flexors take over and the lower back absorbs the load. Bend the knees or shorten the lowering range if you can't keep the back pressed to the floor. Slide the hands under the glutes for extra pelvic stability if needed. People with active lower-back pain should limit the range or temporarily favor the bent-knee hip raise, which is less demanding. If the lower back keeps arching despite adjustments, temporarily favor the bent-knee hip raise, significantly less demanding for the same muscle area. Always keep the head and neck relaxed, without trying to watch your feet during the ascent. If discomfort persists even after bending the knees and shortening the range, consider switching entirely to the bent-knee hip raise for a few weeks and revisiting the straight-leg version once lower-back control has clearly improved.

calendar_monthWhere to place it in your program

Place the leg raise at the end of an ab session, for 3 sets of 12 to 20 reps, 2 to 3 times a week. It pairs well with an exercise targeting the upper abs, like the crunch, for balanced work across the whole abdominal wall. Leave at least 24 to 48 hours of recovery between two direct sessions. Progress by first reducing the knee bend before considering the hanging bar version, significantly more demanding. You can also add it at the end of a warm-up before a lower-body session, with one or two light sets to activate the abdominal wall before heavier movements. Track the number of reps completed without the lower back lifting off the floor from one session to the next, an indicator that's often more useful here than the raw total rep count, since strict form is the whole point of this exercise. Beginners can start with a smaller range of motion, stopping well short of full extension, then gradually work toward a fuller range over several weeks as lower-back control and abdominal strength both improve.

helpFrequently asked questions