Leg Raise
Muscles worked
Instructions
- 1Lie with your back flat on a bench and your legs extended in front of you off the end.
- 2Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
- 3As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
- 4Now, as you inhale, slowly lower your legs back down to the starting position.
About Leg Raise
The lying leg raise means lifting straight legs to vertical, then lowering them slowly without touching the floor to keep tension. It emphasises the lower rectus abdominis and needs no equipment, which makes it accessible from beginner level. The key point: press the lower back into the floor throughout the descent — if it arches, the hip flexors take over and the lower back suffers. Bend the knees to make it easier, keep the legs straight to make it harder.
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
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
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
helpFrequently asked questions
How do I make it easier?expand_more
Bend the knees or shorten the lowering range to reduce load on the lower back.
Is it good for the lower abs?expand_more
Yes, the leg raise emphasizes the lower portion of the rectus abdominis.
Why does my lower back hurt?expand_more
Almost always because the lower back lifts off the floor during the descent. Reduce the range, bend the knees and keep the navel drawn in to lock the pelvis: the pain goes away.
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