When it comes to building a strong and stable core, few exercises are as effective as leg raises. Simple, accessible, and versatile, leg raises can be performed anywhere, making them a go-to exercise for anyone from beginners to advanced fitness enthusiasts. In this blog post, we’ll explore everything you need to know about leg raises, including the benefits, different variations, techniques, and how to incorporate them into your workout routine. Whether you’re looking to strengthen your lower abs, improve flexibility, or enhance your athletic performance, leg raises should be a staple in your workout regimen.
What Are Leg Raises?
Leg raises are a bodyweight exercise that primarily targets the lower abdominal muscles but also engages the hip flexors, quadriceps, and lower back. The exercise involves raising your legs from a horizontal position to a vertical or semi-vertical position, using your core muscles to control the movement.
There are several variations of leg raises, including lying leg raises, hanging leg raises, and seated leg raises. Each version has its own set of challenges and benefits, but the fundamental movement remains the same: lifting the legs against gravity to activate the core and lower body.
Benefits of Leg Raises
Leg raises offer a wide range of benefits that go beyond just developing your abs. Here’s a closer look at why you should include leg raises in your exercise routine.
1. Strengthens the Core
One of the primary benefits of leg raises is the significant engagement of the core muscles. The exercise works your lower abs, which can be challenging to target with other movements. A strong core not only improves aesthetics but also enhances stability, balance, and overall athletic performance. Core strength is crucial for functional movements and helps prevent injuries in day-to-day activities as well as in sports.
2. Enhances Hip Flexor Mobility
Leg raises engage the hip flexors, the muscles that help you lift your thighs toward your torso. Strengthening and mobilizing these muscles is vital for activities like running, jumping, and squatting. Over time, regular practice of LR can improve hip flexor mobility and reduce the risk of tightness or strain in this area, which is especially beneficial for those who spend a lot of time sitting.
3. Improves Lower Body Strength
While leg raises are predominantly a core exercise, they also work the lower body, particularly the quadriceps and hamstrings. As you lift and lower your legs, these muscles contract to help control the movement, providing additional strength and toning benefits.
4. Enhances Flexibility
Performing leg raises requires a good range of motion, particularly in the hips and hamstrings. As you practice this exercise, you’ll notice an improvement in flexibility, which can contribute to better performance in other exercises like squats and deadlifts.
5. Promotes Better Posture
A strong core, supported by regular leg raises, helps maintain proper posture. If you suffer from lower back pain or slouching, LR can strengthen the muscles that support your spine and improve your overall posture. This is particularly important for people who sit for extended periods during the day.
How to Do Leg Raises Correctly
Like any exercise, performing leg raises with proper form is essential to prevent injury and maximize results. Let’s break down the most common variation, the lying leg raise.
Lying Leg Raise
Step-by-Step Instructions:
- Lie flat on your back on an exercise mat, with your arms at your sides and legs fully extended.
- Engage your core by drawing your belly button towards your spine. This helps stabilize your lower back and prevent strain.
- Keeping your legs straight, slowly raise them together toward the ceiling, maintaining control of the movement. Your legs should move as one unit, and you should avoid arching your back.
- Continue raising your legs until they form a 90-degree angle with your torso.
- Slowly lower your legs back to the starting position, ensuring they don’t touch the floor. Keep your core engaged throughout the movement.
- Repeat for the desired number of repetitions.
Common Mistakes to Avoid:
- Arching the Lower Back: Keep your lower back pressed into the floor throughout the movement to prevent strain.
- Using Momentum: Avoid swinging your legs or using momentum. Focus on controlled movements to maximize core engagement.
- Not Engaging the Core: Always engage your core by tightening your abdominal muscles to prevent unnecessary strain on the lower back.
Variations of Leg Raises
Once you’ve mastered the basic lying leg raise, you can challenge yourself with various leg raise exercises that target different muscle groups and offer increased difficulty.
Hanging Leg Raise
The hanging leg raise is a more advanced variation that adds the challenge of lifting your entire body weight while targeting the abs and hip flexors.
How to Perform a Hanging Leg Raise:
- Hang from a pull-up bar with an overhand grip, your arms fully extended.
- Keep your legs straight and slowly lift them to a 90-degree angle, keeping your core engaged throughout the movement.
- Lower your legs slowly back to the starting position, making sure not to swing your body.
- Repeat for the desired number of repetitions.
Tips:
- Engage your core to prevent your lower back from arching.
- Control the descent to maximize the benefits and reduce the risk of injury.
Seated Leg Raise
This is a great beginner variation, as it reduces the intensity while still effectively targeting the core and lower body.
How to Perform Seated Leg Raises:
- Sit on the edge of a bench or chair, placing your hands on the sides for support.
- Straighten your legs and lift them off the ground.
- Hold for a moment and then slowly lower your legs back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
This variation is ideal for those who may have difficulty with the full range of motion required for lying or hanging LR.
Side-Lying Leg Raise
Side-lying leg raises target the hip abductors and glute muscles in addition to the core, making it a well-rounded lower-body exercise.
How to Perform Side-Lying Leg Raises:
- Lie on your side with one arm under your head for support and your legs stacked on top of each other.
- Keeping your legs straight, lift the top leg as high as you can while keeping your core engaged.
- Slowly lower your leg back down without touching the other leg.
- Repeat for the desired number of repetitions before switching sides.
How to Incorporate Leg Raises Into Your Workout Routine
Leg raises can be incorporated into various workout routines, whether you’re focusing on core strength, lower body training, or overall fitness. Here are some ideas for how to include LR in your weekly workouts.
As Part of a Core Routine
Leg raises are excellent for building core strength. Try incorporating them into a core circuit alongside exercises like planks, Russian twists, and mountain climbers.
Sample Core Circuit:
- Plank – 1 minute hold
- Lying Leg Raise – 15 repetitions
- Russian Twist – 20 repetitions (each side)
- Bicycle Crunch – 20 repetitions
Repeat the circuit 3 times for a killer ab workout.
As a Warm-Up for Lower Body Workouts
Performing leg raises as part of your warm-up for lower body exercises like squats or lunges helps activate your hip flexors and core muscles, ensuring they’re engaged during your workout.
Sample Warm-Up:
- Side-Lying Leg Raises – 10 repetitions each side
- Lying Leg Raises – 10 repetitions
- Glute Bridge – 10 repetitions
This warm-up routine will help loosen up your hips and prepare your core for heavier lifts.
As Part of a HIIT or Circuit Workout
You can also use LR in a high-intensity interval training (HIIT) session to burn fat and tone your core.
Sample HIIT Circuit:
- Jump Squats – 30 seconds
- Mountain Climbers – 30 seconds
- Lying Leg Raises – 30 seconds
- Rest – 30 seconds
Repeat for 4–5 rounds for a fat-burning, core-strengthening workout.
Leg Raises for Beginners
If you’re new to leg raises, start with the seated or lying variations, gradually increasing your range of motion and the number of repetitions as you gain strength. Focus on maintaining proper form and engaging your core with every repetition.
Beginner Routine:
- Seated Leg Raise – 8–10 repetitions
- Lying Leg Raise – 8–10 repetitions
- Rest – 30 seconds
Repeat 3 times, resting between sets as needed. Once you’re comfortable with this routine, progress to more challenging variations like hanging leg raises or adding ankle weights to lying leg raises.
Leg raises are an incredibly effective exercise for strengthening the core, improving flexibility, and toning the lower body. Whether you’re a beginner looking to build foundational strength or an advanced athlete aiming to enhance core stability, leg raises offer a versatile and challenging option for any fitness level. By incorporating different variations of leg raises into your workout routine, you’ll not only develop a stronger, more toned midsection but also improve your overall athleticism and functional movement.
So, the next time you’re looking to spice up your core workout, give LR a try. Your abs and lower body will thank you!
