How To Do A Leg Raise

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The leg raise is an ab exercise where you lie on your back and raise your straight legs up toward the ceiling, then lower them slowly back down without touching the floor.

Keeping the legs straight makes the abs work hard to hold your pelvis and lower back in place, especially as the legs get close to the floor.

How To Do A Leg RaiseSide view of a lying leg raise with legs pointed up and lowered just above the floor, abs highlighted.1Start PositionLegs straightup2Finish PositionLower slowly,stop above floorLower backstays downPrimary muscles: lower abs, hip flexorsWorkouts.org
Leg Raise start and finish positions. The highlighted segments show the primary muscles.

Leg Raise Quick Facts

Primary MusclesAbs (especially lower abs)
Secondary MusclesHip flexors, obliques
EquipmentNone (a mat for comfort)
LevelBeginner
Sets And Reps2-3 sets of 8-15 reps

How To Do A Leg Raise

  1. Lie on your back with your legs straight and your arms at your sides, palms down.
  2. Press your lower back into the floor and brace your core.
  3. Keeping your legs straight and together, raise them until they point at the ceiling.
  4. Lower your legs slowly, stopping just before your heels touch the floor or your back starts to arch.
  5. Raise them again without resting.
  6. Repeat for the target reps.

Leg Raise Form Tips

  • Only lower as far as you can keep your lower back flat.
  • Bend your knees slightly to make it easier.
  • Lower for three seconds to make each rep more effective.
  • Place your hands under your hips if you need extra support.

Common Mistakes To Avoid

  • Arching the lower back. Shorten the range if your back lifts.
  • Dropping the legs fast. Control the lowering.
  • Swinging the legs up. Lift with your abs, not momentum.
  • Resting at the bottom. Keep tension by hovering just above the floor.

Muscles Worked

The abs keep the pelvis stable and the lower back pressed down while the hip flexors lift the legs. The obliques help hold your position.

Leg Raise Variations

  • Bent-Knee Leg Raise: An easier version.
  • Hanging Leg Raise: Done hanging from a bar.
  • Reverse Crunch: Curls the hips off the floor.
  • Flutter Kicks: Alternating small leg lifts.
  • Dead Bug: A gentler core stability drill.

How Many Sets And Reps Should You Do?

Start with 2-3 sets of 8-15 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Frequently Asked Questions

Do Leg Raises Work The Lower Abs?

They emphasize the lower part of the abs, though the whole muscle works.

Why Do Leg Raises Hurt My Lower Back?

Usually the back is arching as the legs lower. Shorten the range or bend your knees.

How Many Leg Raises Should You Do?

Two to three sets of 8-15 slow reps is a good starting target.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.