Leg Raises
Leg raises target the often-neglected lower portion of the abdominals and hip flexors. They're one of the most effective exercises for building lower ab strength and definition.
Starting position
End position
How to Do Leg Raises
- Lie flat on your back with legs extended and arms by your sides
- Press your lower back into the floor
- Raise your legs together until they're perpendicular to the floor
- Slowly lower your legs back down without touching the floor
- Keep your core engaged throughout the entire movement
Form Tips
- Press your lower back firmly into the floor
- Move slowly and with control on both phases
- Don't let your legs drop quickly
- Place hands under your hips for additional support if needed
- Exhale as you raise, inhale as you lower
Common Mistakes to Avoid
- Lower back arching off the floor
- Using momentum to swing legs up
- Bending knees instead of keeping legs straight
- Letting legs touch the floor between reps
- Holding breath during the movement
Muscles Worked
Benefits of Leg Raises
- Targets lower abdominals specifically
- Improves hip flexor strength
- Builds core endurance
- No equipment required for floor version
- Progressible from beginner to advanced
Variations
Bent Knee Leg Raise
beginnerKnees bent for reduced difficulty
Hanging Leg Raise
advancedHanging from a bar for full range
Side-Lying Leg Raise
beginnerTargeting hip abductors
V-Ups
intermediateLegs and torso rise simultaneously
Toes to Bar
advancedHanging with toes touching the bar
Alternatives to Leg Raises
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Narrow Stance Leg Press
An intermediate compound strength exercise that works the quads, using a machine.
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2
Smith Machine Leg Press
An intermediate compound strength exercise that works the quads, using a machine.
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3
Leg Extensions
A beginner isolation strength exercise that works the quads, using a machine.
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4
Leg Press
A beginner compound strength exercise that works the quads, using a machine.
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5
One Leg Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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6
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
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7
Single-Leg Leg Extension
A beginner isolation strength exercise that works the quads, using a machine.
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8
Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
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9
Front Squat (Clean Grip)
An intermediate compound strength exercise that works the quads, using a barbell.
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10
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do leg raises work?
Leg Raises primarily works the quads. The abs and obliques assist as secondary muscles.
What equipment do I need for leg raises?
None. Leg Raises is a bodyweight movement you can do anywhere you have floor space.
Leg Raises: is it suitable for beginners?
Leg Raises is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of leg raises?
Narrow Stance Leg Press, Smith Machine Leg Press, Leg Extensions train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my leg raises reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; leg raises can be logged manually in the app, and tracked movements are added over time.
Written by the Fitnit team. Photographs from free-exercise-db (public domain).
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