Double Leg Lowers: Benefits, Proper Form, Modifications, and Mistakes to Avoid

How to do Double Leg Lowers?

Double leg lowers are an advanced core exercise that targets the deep abdominal muscles, particularly the rectus abdominis and transverse abdominis, by challenging their ability to stabilize the lumbar spine as the legs extend away from the body.

What Are Double Leg Lowers?

Double leg lowers are a supine (lying on your back) core exercise where both legs are simultaneously lowered towards the floor and then raised back up. This movement places significant demand on the anterior core musculature to prevent the lower back from arching excessively, thereby protecting the spine and enhancing abdominal strength and control. It's a progression from exercises like leg raises and is often used to build a strong foundation for more complex movements requiring lumbo-pelvic stability.

Benefits of Incorporating Double Leg Lowers

Integrating double leg lowers into your fitness regimen offers several key advantages:

• Enhanced Core Strength: Primarily targets the rectus abdominis and transverse abdominis, leading to a stronger, more resilient core.
• Improved Lumbar Spine Stability: The challenging nature of the exercise forces the deep core muscles to work overtime to keep the lower back pressed against the floor, significantly improving spinal stability.
• Better Body Control and Proprioception: Requires precise control over leg movement and pelvic tilt, translating to improved body awareness and control in other exercises and daily activities.
• Foundation for Advanced Movements: A strong core built through exercises like double leg lowers is crucial for gymnastics, Olympic lifting, and advanced calisthenics.
• Progressive Overload Potential: Easily modified for different fitness levels, allowing for continuous challenge and progression.

Muscles Engaged During Double Leg Lowers

The primary movers and stabilizers in double leg lowers are:

• Primary Movers:
  • Rectus Abdominis: The "six-pack" muscle, responsible for trunk flexion and preventing anterior pelvic tilt.
  • Transverse Abdominis (TVA): The deepest abdominal muscle, crucial for bracing the core and stabilizing the lumbar spine.
  • Obliques (Internal and External): Assist in stabilizing the trunk and preventing rotation.
• Synergistic Muscles (Assistive):
  • Iliopsoas (Hip Flexors): Involved in raising and lowering the legs, though the core's role is to resist their pull on the lumbar spine.
  • Pectineus, Sartorius, Tensor Fasciae Latae: Other hip flexors that contribute to leg movement.
  • Quadriceps: Involved in maintaining leg extension.

Step-by-Step Guide to Performing Double Leg Lowers

Proper form is paramount to maximize effectiveness and prevent injury.

1. Starting Position:

   • Lie supine on a mat with your back flat against the floor. Ensure there is no gap between your lower back and the mat.
   • Place your arms by your sides, palms down, or gently under your glutes for additional lower back support if needed. Avoid using your arms to push yourself up.
   • Extend your legs straight up towards the ceiling, forming a 90-degree angle with your torso. Keep your knees as straight as possible, but a slight micro-bend is acceptable. Your feet can be pointed or flexed.
   • Engage your core by drawing your naval towards your spine, actively pressing your lower back into the mat. This is your foundation.

2. Execution (Lowering Phase):

   • Inhale deeply, then as you exhale, slowly and with control, begin to lower both legs simultaneously towards the floor.
   • The crucial point is to maintain the integrity of your lower back. Only lower your legs as far as you can without allowing your lower back to arch or lift off the mat. For some, this might only be a few inches; for others, it might be closer to the floor.
   • Keep your core tightly braced throughout the entire movement. Imagine pulling your belly button towards your spine and actively pushing your lower back down.

3. Return to Start (Raising Phase):

   • Once you've reached your lowest controlled point, inhale as you slowly and deliberately raise your legs back up to the starting 90-degree position.
   • Maintain core engagement and control throughout the upward movement. Avoid using momentum or letting your hips lift off the mat.

4. Breathing:

   • Inhale during the preparation/raising phase.
   • Exhale slowly and forcefully as you lower your legs, using the exhalation to further engage your deep core muscles.

5. Key Considerations:

   • Pace: Perform the movement slowly and with absolute control. Avoid rushing. A typical tempo might be 2-3 seconds down, a brief pause, and 2-3 seconds up.
   • Range of Motion: Prioritize maintaining a flat lower back over lowering your legs closer to the floor. Your optimal range of motion will increase as your core strength improves.

Common Mistakes to Avoid

• Arching the Lower Back: This is the most critical mistake. Allowing your lower back to arch indicates a loss of core engagement and places undue stress on the lumbar spine. Stop the movement immediately if this occurs.
• Rushing the Movement: Using momentum instead of controlled muscle activation reduces the exercise's effectiveness and increases injury risk.
• Losing Core Engagement: If you feel the exercise primarily in your hip flexors and not your abs, your core might not be fully engaged. Focus on the mind-muscle connection.
• Holding Your Breath: Proper breathing helps to stabilize the core. Exhale on the effort (lowering phase).
• Using Arms for Support: While placing hands under the glutes can offer some support, avoid pressing down heavily with your arms, as this detracts from core work.

Modifications and Progressions

Double leg lowers can be adapted for various fitness levels.

• For Beginners:

  • Bent Knee Leg Lowers: Start with knees bent at 90 degrees, keeping the shins parallel to the floor. Lower the bent legs towards the floor, maintaining the 90-degree angle at the knee. This reduces the lever arm and makes the exercise easier.
  • Single Leg Lowers: Perform the exercise one leg at a time, keeping the other leg bent with the foot on the floor.
  • Hands Under Hips: Place your hands palms down directly under your glutes to provide a small amount of extra support and tactile feedback to keep the lower back pressed down.
  • Reduced Range of Motion: Only lower the legs a few inches, ensuring perfect form, before gradually increasing the range.

• For Advanced Users:

  • Slower Tempo: Increase the time spent in the lowering phase (e.g., 5-6 seconds down).
  • Resistance: Hold a light weight (e.g., a small dumbbell or medicine ball) between your feet, or use ankle weights.
  • Full Range of Motion: Once proficient, aim to lower your legs to just an inch or two above the floor without arching the back.
  • Decline Bench: Perform the exercise on a decline bench to increase the challenge on the abdominal muscles.

Who Should Consider Double Leg Lowers?

Double leg lowers are suitable for individuals with a foundational level of core strength who are looking to advance their abdominal training. This includes:

• Fitness enthusiasts aiming to build a strong, functional core.
• Athletes in sports requiring high levels of core stability (e.g., gymnastics, combat sports, rowing).
• Individuals working towards advanced bodyweight movements.
• Personal trainers and kinesiologists looking to understand and apply progressive core training.

However, individuals with acute lower back pain, disc issues, or those new to exercise should consult a healthcare professional or qualified fitness expert before attempting this exercise. Start with simpler core stability exercises and gradually progress.

Conclusion

The double leg lower is a powerful exercise for developing deep core strength and enhancing lumbo-pelvic stability. When performed with meticulous attention to form and controlled movement, it can significantly contribute to a robust and resilient core, serving as a cornerstone for both athletic performance and everyday functional fitness. Always prioritize spinal health by maintaining a flat lower back, and progress gradually as your strength and control improve.