How to Do Leg Raises
Leg raises are a simple but effective bodyweight exercise that target the core and hip flexors. They can be performed lying down on the floor or hanging from a bar for added difficulty.
Lying Leg Raise:
- Lie flat on your back with your legs extended and arms at your sides.
- Keep your lower back pressed into the ground to avoid strain.
- Slowly lift your legs together until they form a 90-degree angle with your torso.
- Lower them back down under control without letting your heels touch the ground.
- Repeat for the desired number of reps.
Hanging Leg Raise (advanced):
- Hang from a pull-up bar with your body fully extended.
- Keep your core tight and slowly raise your legs until they are parallel to the ground (or higher if possible).
- Lower them with control to the starting position.
Recommended Sets and Reps per Day
- Beginners: 3 sets of 10–12 reps, performed 3–4 times per week.
- Intermediate: 3–4 sets of 12–15 reps, 4–5 times per week.
- Advanced: 4–5 sets of 15–20 reps, or hanging variations, 4–6 times per week.
For best results, allow at least one rest day if you feel soreness, as recovery is important for muscle growth and endurance.
What Muscles It Works
- Rectus Abdominis: The primary “six-pack” muscle that flexes the spine.
- Hip Flexors (Iliopsoas): Assist in lifting the legs toward the torso.
- Obliques: Stabilize the movement and engage when performed with slight twists.
- Lower Back (Erector Spinae): Provides support and stability throughout the motion.
- Quadriceps: Activated as the legs are held straight during the lift.
Why Leg Raises Are Effective
Leg raises are particularly effective for strengthening the lower portion of the abs, an area often difficult to target with traditional crunches. They also build hip flexor strength, improve core stability, and enhance posture. Athletes use them to develop explosive power for running and kicking, while general fitness enthusiasts benefit from improved balance and body control.
Closing Reflection
Leg raises are a versatile exercise that require no equipment for the basic version and can be scaled up in difficulty as strength improves. Practiced consistently with proper form and progressive sets and reps, they develop a stronger core, better stability, and functional strength for daily activities.
