How to do Leg raises

Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

Difficulty: Intermediate
Equipment: None or Yoga Mat
Sets & reps: 3 sets of 10-12 reps

Target muscles

Rectus Abdominis (Lower)
Hip Flexors (Iliopsoas)

Also works

Obliques
Transverse Abdominis

PrimarySecondary

Technique

Step-by-step instructions

Lie flat on your back with your legs straight out in front of you.
Place your hands under your lower back for support or by your sides.
Keeping your legs straight (or slightly bent if needed), slowly raise them towards the ceiling until they are perpendicular to the floor.
Engage your core and ensure your lower back stays in contact with the floor (or your hands).
Slowly lower your legs back down, without letting them touch the floor before the next repetition.

Common mistakes

Arching the lower back off the floor.
Using momentum to swing the legs.
Bending the knees too much (if targeting straight leg raises).
Lowering the legs too quickly.

Benefits

Strengthens lower abdominal muscles.
Improves hip flexor strength.
Enhances core stability.

Executing Effective Leg Raises

Leg raises are a popular exercise for targeting the lower abdominal muscles and hip flexors. Maintaining proper form is essential to protect the lower back.

Keep going

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Train Leg raises in 3D