Lifting straight legs from a hanging or lying position places a long lever on the lower abdominals and hip flexors. It is one of the best exercises for the lower portion of the abs and for developing hip flexor strength.
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4
Sets
15
Reps
Bodyweight
Equipment
5.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Lower abs
📋 How To Perform Leg Raise
1
Lie flat on your back, hands under your glutes or by your sides for support.
2
Keep your legs straight (or slightly bent if needed), together.
3
Raise your legs up to vertical, keeping your lower back pressed to the floor.
4
Lower slowly under control — don't let your back arch as your legs drop.
5
Stop the descent before your lower back lifts off the floor.
💡 Benefits of Leg Raise
Develops strong lower-abdominal control, which many people lack, and improves hip flexor strength for running and kicking. Because it works through a long lever, it is a good progression after crunches.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 10 to 15 controlled reps. Lying leg raises suit beginners, while hanging leg raises from a bar are a harder variant that also builds grip.
⚠️ Common Mistakes to Avoid
Letting the lower back arch off the floor
Swinging the legs with momentum
Dropping the legs quickly instead of lowering slowly
✅ Pro Tips
Press the lower back into the floor and tilt the pelvis slightly so the abs, not the hip flexors, do the work
Lower the legs for a three-count and stop before the back arches
🛡️ Safety Notes
If the lower back lifts off the floor, bend the knees or reduce the range. People with hip flexor tightness may feel it in the front of the hips.
🔁 Progressions & Regressions
Make it harderhanging leg raise or toes-to-bar.
Make it easierbent-knee leg raise or reverse crunch.
