Double Leg Raise: Definition, Benefits, and Proper Execution

What is a Double Leg Raise?

The double leg raise is a foundational core exercise primarily targeting the rectus abdominis, obliques, and hip flexors, performed by lying supine and simultaneously lifting both legs off the ground in a controlled manner.

Understanding the Double Leg Raise

The double leg raise is a bodyweight exercise that involves lifting both legs simultaneously from a supine (face-up) position, engaging the anterior core musculature and hip flexors. While often perceived as an "ab" exercise, its execution requires significant contribution from the hip flexor complex, making proper form paramount to effectively target the core and protect the lumbar spine.

Primary Muscles Engaged:

• Rectus Abdominis: The "six-pack" muscle, responsible for trunk flexion and posterior pelvic tilt. It works isometrically to prevent spinal extension and concentrically to pull the pelvis towards the rib cage during the upward phase, particularly if the lift extends beyond 90 degrees of hip flexion.
• Obliques (Internal and External): These muscles on the sides of the torso contribute to spinal stability and assist in controlling the movement, especially in preventing rotation.
• Hip Flexors: This group, including the iliopsoas (iliacus and psoas major), rectus femoris (part of the quadriceps), sartorius, and tensor fasciae latae, is the primary mover for lifting the legs. Their strength and flexibility directly impact the exercise's execution.
• Transverse Abdominis: The deepest abdominal muscle, crucial for bracing the core and stabilizing the lumbar spine throughout the movement.

Benefits of Incorporating Double Leg Raises

When performed correctly, the double leg raise offers several significant benefits for overall fitness and functional strength:

• Enhanced Core Strength and Stability: It builds isometric strength in the rectus abdominis and transverse abdominis, which are vital for maintaining a stable torso and protecting the spine during daily activities and other exercises.
• Improved Hip Flexor Strength: Directly strengthens the muscles responsible for bringing the knees towards the chest, crucial for activities like running, cycling, and kicking.
• Better Body Control and Proprioception: The controlled nature of the movement, especially the lowering phase, demands heightened body awareness and control, translating to improved coordination.
• Reduced Risk of Lower Back Pain (with proper form): By strengthening the deep core muscles that support the lumbar spine, it can contribute to better spinal alignment and reduce strain, provided the lower back remains pressed into the floor.
• Foundation for Advanced Movements: A strong double leg raise is a prerequisite for more complex core exercises such as hanging leg raises, L-sits, and certain gymnastic movements.

Proper Execution: How to Perform a Double Leg Raise

Mastering the double leg raise requires precision and control. Focus on quality over quantity.

1. Starting Position:

   • Lie supine on a mat or the floor with your back flat.
   • Place your arms by your sides, palms down, or slightly tuck them under your lower glutes for minimal support if needed (this can help prevent lumbar arching).
   • Ensure your lower back is pressed into the floor throughout the entire exercise. Engage your core by drawing your belly button towards your spine.
   • Keep your legs straight, or with a very slight bend in the knees if your hamstrings are tight.

2. The Upward Phase (Concentric):

   • Exhale as you slowly and deliberately lift both legs off the floor.
   • Keep your legs straight (or slightly bent) and together.
   • Lift your legs only as high as you can without allowing your lower back to arch off the floor. For most, this will be until your feet are directly over your hips or slightly past, forming a 90-degree angle at the hips. Lifting higher than this often reduces core engagement and relies more on momentum or hip flexor dominance.

3. The Lowering Phase (Eccentric):

   • This is the most critical and challenging part of the exercise for core engagement.
   • Inhale slowly as you lower your legs back towards the starting position.
   • Maintain absolute control throughout the descent, resisting gravity.
   • Stop lowering your legs just before your lower back begins to arch off the floor. This might mean stopping a few inches above the ground if your core strength is still developing. Do not allow your heels to touch the floor if it causes your back to arch.
   • Immediately begin the next repetition or fully return to the start if resting.

4. Breathing:

   • Exhale as you lift your legs (on exertion).
   • Inhale as you slowly lower your legs.

Common Mistakes and How to Avoid Them

Improper form during double leg raises can negate benefits and increase the risk of injury, particularly to the lower back.

• Arching the Lower Back: This is the most common and dangerous mistake. It indicates that the hip flexors are overpowering the abdominal muscles, placing undue strain on the lumbar spine.
  • Correction: Focus on actively pressing your lower back into the floor throughout the movement. Reduce the range of motion (don't lower your legs as far) until you can maintain this position. Consider placing your hands lightly under your lower glutes for tactile feedback.
• Using Momentum: Swinging the legs up and down reduces the work done by the target muscles.
  • Correction: Perform the exercise slowly and with control, especially during the lowering phase. Imagine your legs are moving through thick mud.
• Rushing the Movement: Speed compromises form and effectiveness.
  • Correction: Aim for a controlled tempo, perhaps a 2-second lift and a 3-4 second lower.
• Lifting Legs Too High: While it might seem like more work, lifting legs significantly past vertical (e.g., towards your head) can reduce core engagement and shift focus entirely to the hip flexors, potentially causing an anterior pelvic tilt.
  • Correction: Stop the upward motion when your feet are roughly over your hips or just slightly past, ensuring your lower back remains stable.

Modifications and Progressions

The double leg raise can be adapted for various fitness levels.

Beginner Modifications:

• Bent-Knee Leg Raise: Keep your knees bent at 90 degrees throughout the movement, significantly reducing the lever arm and making the exercise easier.
• Single Leg Raise: Perform the exercise one leg at a time, allowing for greater control and reduced load.
• Hands Under Glutes: Placing your hands palms down under your lower glutes can provide a small amount of support and make it easier to maintain lumbar contact.
• Reduced Range of Motion: Only lower the legs to the point where you can maintain a flat lower back, even if it's only a few inches.

Advanced Progressions:

• Ankle Weights: Gradually add light ankle weights to increase resistance.
• Decline Bench Leg Raise: Performing the exercise on a decline bench increases the range of motion and challenges the core further.
• Slower Eccentric Phase: Increase the duration of the lowering phase (e.g., 5-6 seconds) to maximize time under tension and core engagement.
• Straight Leg Lowering (Advanced): For those with very strong core and flexible hamstrings, slowly lower straight legs almost to the floor without arching the back.

Who Should Consider (and Who Should Be Cautious of) Double Leg Raises?

Ideal Candidates:

• Individuals with a solid foundation of core strength.
• Fitness enthusiasts looking to strengthen their anterior core and hip flexors.
• Athletes whose sport requires strong hip flexion and core stability (e.g., martial arts, gymnastics, running).

Cautionary Notes:

• Individuals with Lower Back Pain: If you experience any lower back discomfort during or after the exercise, stop immediately. Your core may not be strong enough to stabilize your spine against the load. Consider beginner modifications or alternative core exercises.
• Pronounced Anterior Pelvic Tilt: Those with an already excessive anterior pelvic tilt might find this exercise exacerbates the issue due to overactive hip flexors. Focus on exercises that promote posterior pelvic tilt and strengthen the glutes and hamstrings first.
• Very Weak Core: If you cannot maintain a flat lower back even with modifications, start with simpler core exercises like dead bugs, planks, or pelvic tilts to build foundational strength.

Integrating double leg raises into your routine can be an excellent way to build a robust and functional core, provided you prioritize perfect form and listen to your body.