Leg raises is a calisthenics exercise with multiple variations. It can be performed while hanging from a chin-up, lying on the floor, or a raised curve bar. All these offer you different advantages but all help to increase the strength as well as definition one see in his/her lower abdominal muscles.

  • Bodyweight
  • Compound

All types of leg raise exercises are not easy to perform for individuals who have under-developed abs or for beginners. It may take several months and repetitions before one start to see the results. It is a great way to target lower abdominal muscles. It also increases the flexibility in lower back and hips, a traditional problem area for individuals who spend plenty of time at a desk.

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Suggested Equipment

Benefits of Leg Raises

  • Leg raises increase the agility, strength, and flexibility of the hip flexors. Both straight legs raise and bent knee require hip joint movement.
  • Floor leg raises benefit the lower abdominals. The repetition leg raises exercise help to increase the strength as well as endurance in abs and the control that one has over his/her core muscles. This workout addresses different abdominal muscles by changing the position of legs from straight shift to bend and vice versa.
  • Regular performance of leg raises benefits to lower the risk for back strain, back pain, and back injuries while performing other routine exercises or activities. However, these muscles are not the center of this workout, any core and abdominal exercises act to provide support for the back.

Muscles Worked

  • Iliopsoas
  • Sartorius
  • Pectineus
  • Rectus femoris
  • Adductors
  • Quads
  • Abs
  • Obliques

How to Do Leg Raises

Fitness model performing a leg raise
Fitness model performing a leg raise
  1. Take an even surface (floor) or a soft mat.
  2. Lay straight on the mat, head back and down
  3. Put hands by your side, or for those require making it tough; raise your hand, straight and behind the head. Put your legs side by side, but assure that the feet are not touching.
  4. Now lift your legs while remaining straight and contracting your abs as you do so. You must raise them up until comfy and no more than in-line with your eyes
  5. Give this position a small pause for at least 2 seconds.
  6. Control the dropping phase for about 3-4 seconds while you’re coming back. Avoid bending your legs and don’t permit your feet to touch below (to the mat) at the base of the repetition.
  7. Pause for 2 seconds and start your next repetition.