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Leg Raise

A lying straight-leg raise that loads the lower abdominal region and hip flexors through a long lever, with no equipment required.

AbsBodyweightHip flexion
GoLightWeight medialeg-raise

Demonstration coming soon

Primary

Rectus abdominisHip flexors

Secondary

ObliquesQuadricepsTransverse abdominis

Equipment

Bodyweight

Pattern

Hip flexion

Setup

  1. 01Lie flat on your back on a mat with legs extended and together.
  2. 02Place your hands at your sides or under your hips for support.
  3. 03Press your lower back toward the floor and brace your trunk.
  4. 04Point your toes and keep a slight bend in the knees if hamstrings are tight.

Execution

  1. 01Exhale and raise both legs together until they are roughly vertical.
  2. 02Keep the knees at the same slight bend throughout the lift.
  3. 03Lower the legs slowly until the heels hover just above the floor.
  4. 04Pause briefly at the bottom without letting the lower back arch, then repeat.

Checkpoints

  • -Lower back stays pressed down, especially near the bottom.
  • -Both legs move together at the same speed.
  • -Heels never rest on the floor between reps.
  • -Head and shoulders stay relaxed on the mat.

Common mistakes

  • -Arching the lower back as the legs descend.
  • -Swinging the legs up with momentum.
  • -Bending the knees more at the hard part of the rep.
  • -Holding the breath instead of exhaling on the raise.

Programming notes

  • -Use 2 to 4 sets of 8 to 15 controlled reps.
  • -Shorten the lowering range or bend the knees if the lower back lifts off the floor.
  • -Progress to hanging leg raises once 15 strict floor reps are easy.

Related exercises

Lying Leg-Hip Raise

Bodyweight / Abs

Hanging Leg Raise

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Reverse Crunch

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Flutter Kick

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