Leg Raise
Lying on your back with straight legs, you raise them to roughly vertical and lower them slowly, stopping before your lower back lifts off the floor.
- Primary muscles
- Lower abs
- Secondary
- Abs
- Difficulty
- Beginner
- Logged as
- Reps
Loads from YouTube only when you press play. The video is by an independent creator.
Why do it
Lying leg raises train your lower abs to control your pelvis while your legs move, with the floor giving you feedback on your lower back. They need no equipment and suit beginners as a step toward hanging leg raises. The hardest part is the bottom, where your legs pull your back into an arch, so your range is set by your back, not the floor. Bend your knees to make it easier; once straight legs are easy, add a small hip lift at the top or move to a bar.
How to do it
Lie on your back with your legs straight and your hands under your hips or flat beside you.
Press your lower back into the floor and keep it there.
Raise your straight legs until they're roughly vertical.
Lower them slowly and stop as soon as your lower back starts to lift off the floor. That point, not the floor, is the bottom of your range.
Common mistakes
Lowering past your control point
Taking your feet all the way to the floor usually arches your lower back. Stop as soon as your back starts to lift; that's your bottom position for now.
Dropping your legs fast
Most of the work happens on the way down. Lower over a slow count instead of letting gravity take your legs.
Pushing hard through your hands
Pressing your hands into the floor to lever your legs up shifts the work to your arms. Keep them relaxed and let your abs do the lifting.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
