Leg Raises: Technique, Muscles Engaged, Benefits, and Variations

How do you do leg raises?

Leg raises are a fundamental bodyweight exercise primarily targeting the abdominal muscles and hip flexors, performed by lifting the legs while lying on your back or hanging from a bar, demanding core stability and controlled movement.

Understanding the Leg Raise: A Core Abdominal Exercise

The leg raise is a versatile exercise that, at its core, involves lifting the lower limbs against gravity. While often perceived as a direct abdominal exercise, it's crucial to understand the significant role of the hip flexors in this movement. Effective execution requires a deliberate focus on pelvic control to ensure the abdominal musculature is the primary driver, rather than simply allowing the stronger hip flexors to dominate. It serves as an excellent foundational movement for developing core strength and stability, crucial for both athletic performance and daily functional movements.

Muscles Engaged During Leg Raises

While leg raises are commonly associated with "abs," a more precise understanding of the anatomy involved reveals a synergistic effort:

• Primary Movers:
  • Rectus Abdominis: The superficial "six-pack" muscle, responsible for trunk flexion and posterior pelvic tilt. It works isometrically to stabilize the pelvis and prevent lumbar hyperextension, and concentrically to curl the pelvis towards the rib cage in advanced variations.
  • Iliopsoas (Iliacus and Psoas Major): The most powerful hip flexors, responsible for lifting the legs towards the torso.
  • Rectus Femoris: One of the quadriceps muscles, also contributes to hip flexion.
  • Sartorius, Pectineus, Tensor Fasciae Latae: Other hip flexors that assist in the movement.
• Stabilizers:
  • Transverse Abdominis: The deepest abdominal muscle, crucial for spinal stability and bracing the core.
  • Obliques (Internal and External): Assist in stabilizing the trunk and preventing rotation.

For optimal abdominal engagement, the focus must be on maintaining a posterior pelvic tilt and preventing the lower back from arching. This ensures the rectus abdominis is actively shortening, rather than just stabilizing an extended spine.

How to Perform a Standard Supine Leg Raise (Step-by-Step)

This guide focuses on the most common variation: the supine (lying) leg raise.

1. Starting Position:

   • Lie flat on your back on a mat or the floor.
   • Place your hands at your sides, palms down, or slightly tucked under your glutes for lower back support. Avoid gripping the floor or using your hands to lift your torso.
   • Ensure your lower back is pressed firmly into the floor. This is critical for protecting your spine and engaging your core. You can achieve this by performing a slight posterior pelvic tilt (tucking your tailbone).
   • Keep your legs straight and together, with a slight bend in the knees to avoid locking them and to reduce strain on the hamstrings.

2. The Ascent (Concentric Phase):

   • Engage Your Core: Before initiating the lift, actively brace your abdominal muscles, pulling your navel towards your spine. Maintain the lower back's contact with the floor throughout the movement.
   • Lift Your Legs: Slowly and with control, lift your legs towards the ceiling. The movement should originate from your hips, not your lower back.
   • Controlled Range of Motion: Lift your legs until they are perpendicular to the floor (forming a 90-degree angle with your torso), or slightly beyond, depending on your flexibility and core strength. The key is to stop before your lower back begins to arch off the floor.

3. The Apex:

   • At the top of the movement, briefly pause. Focus on squeezing your abdominal muscles and maintaining core tension. Avoid using momentum to swing your legs up.

4. The Descent (Eccentric Phase):

   • Slow and Controlled: Even more crucial than the ascent, slowly lower your legs back towards the starting position. This eccentric phase is vital for building strength and control.
   • Maintain Core Engagement: Resist the urge to let your lower back arch as your legs descend. If you feel your back lifting, stop the descent at that point and only go as low as you can while maintaining a flat lower back.
   • Full Range (If Possible): Ideally, lower your legs until your heels are just hovering above the floor, or touch lightly, before beginning the next repetition. Do not let your legs rest on the floor between reps, as this releases tension.

Common Mistakes to Avoid

Proper form is paramount to maximize effectiveness and prevent injury.

• Arching the Lower Back: This is the most common and dangerous mistake. It indicates that the hip flexors are dominating the movement and the abdominal muscles are not adequately stabilizing the pelvis, putting undue stress on the lumbar spine.
  • Correction: Reduce the range of motion. Only lower your legs as far as you can while keeping your lower back pressed into the floor. Focus on a posterior pelvic tilt.
• Using Momentum: Swinging the legs up rather than controlling the movement. This reduces muscle activation and increases injury risk.
  • Correction: Slow down the movement, especially the eccentric phase. Focus on muscle contraction rather than speed.
• Lifting the Head/Shoulders: Engaging the neck and upper body to assist the movement.
  • Correction: Keep your head and shoulders relaxed and flat on the floor. Focus on core engagement only.
• Holding Your Breath: Valsalva maneuver can increase intra-abdominal pressure, but prolonged breath-holding is not ideal.
  • Correction: Breathe consistently. Exhale as you lift your legs, inhale as you lower them.
• Too Much Range of Motion: Lowering the legs too far when core strength is insufficient, leading to back arching.
  • Correction: Prioritize lower back contact with the floor over a full range of motion. Gradually increase range as core strength improves.

Benefits of Incorporating Leg Raises

When performed correctly, leg raises offer several significant benefits:

• Enhanced Core Strength: Directly strengthens the rectus abdominis and obliques, contributing to a stronger and more stable midsection.
• Improved Hip Flexor Strength: Develops the muscles responsible for lifting the legs, which is crucial for activities like running, kicking, and jumping.
• Better Postural Support: A strong core helps maintain proper spinal alignment and reduces the risk of lower back pain.
• Foundation for Advanced Movements: Builds the foundational core strength necessary for more complex exercises like L-sits, human flags, and various gymnastic movements.
• Increased Body Control and Kinesthetic Awareness: Requires precise coordination and control, enhancing your ability to manage your body in space.

Leg Raise Variations and Progressions

Leg raises can be modified to suit various fitness levels, from beginners to advanced athletes.

• Bent-Knee Leg Raise (Regression):
  • How: Start with knees bent at 90 degrees. As you lift, maintain the knee bend, bringing your knees towards your chest. Lower them slowly until your feet almost touch the floor.
  • Focus: Reduces the lever arm, making the exercise easier on the core and lower back. Excellent for beginners to master core engagement.
• Hanging Leg Raise (Progression):
  • How: Hang from a pull-up bar with an overhand grip, arms fully extended. Keeping your core tight and avoiding swing, lift your legs straight up until they are parallel to the floor or higher, aiming to touch the bar with your feet if possible.
  • Focus: Significantly increases the challenge by requiring greater core strength to stabilize the body against gravity. Targets the lower abs and hip flexors intensely.
• Vertical Leg Raise Machine/Captain's Chair (Assisted Progression):
  • How: Use a dedicated apparatus that supports your forearms and back, allowing you to hang or stand and lift your legs.
  • Focus: Provides external stability, allowing you to focus purely on the leg raise movement without worrying about grip strength or upper body stabilization. Still highly effective for core and hip flexor development.
• Decline Bench Leg Raise (Progression):
  • How: Lie on a decline bench, securing your upper body. Perform leg raises with your head lower than your feet.
  • Focus: Increases the resistance by changing the angle of gravity, making the exercise more challenging for the abdominal muscles.

Who Should Consider Leg Raises?

Leg raises are a valuable addition to nearly any fitness regimen:

• Fitness Enthusiasts: To build a strong, functional core.
• Athletes: Especially those involved in sports requiring strong hip flexors (e.g., runners, martial artists, gymnasts) or core stability (e.g., weightlifters, team sports).
• Individuals Aiming for Postural Improvement: A strong core is foundational for good posture.
• Those Seeking Foundational Core Strength: Before progressing to more complex abdominal exercises, mastering the leg raise is beneficial.

When to Consult a Professional

While generally safe when performed correctly, consult a qualified healthcare professional or certified personal trainer if you:

• Experience persistent lower back pain during or after performing leg raises.
• Have a pre-existing spinal condition or injury.
• Are unsure about your form and need personalized guidance.
• Cannot maintain proper form despite modifying the exercise.

Prioritizing safe and effective execution will ensure you reap the full benefits of this excellent core exercise.