Leg Raises: Complete Exercise Guide

Overview

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.

Difficulty Intermediate
Category Core
Equipment None (Bodyweight)
Calories/Min ~5
Tracked by Fitnit Coming Soon

How to Perform Leg Raises

  1. Lie flat on your back with legs extended and arms by your sides
  2. Press your lower back into the floor
  3. Raise your legs together until they're perpendicular to the floor
  4. Slowly lower your legs back down without touching the floor
  5. 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

Variations

Bent Knee Leg Raise

beginner

Knees bent for reduced difficulty

Hanging Leg Raise

advanced

Hanging from a bar for full range

Side-Lying Leg Raise

beginner

Targeting hip abductors

V-Ups

intermediate

Legs and torso rise simultaneously

Toes to Bar

advanced

Hanging with toes touching the bar

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

Muscles Worked

Primary Muscles

Lower Abdominals, Hip Flexors

Secondary Muscles

Rectus Abdominis, Obliques

Frequently Asked Questions

What muscles do leg raises work?

Leg Raises primarily target Lower Abdominals, Hip Flexors. Secondary muscles engaged include Rectus Abdominis, Obliques. This makes leg raises an effective compound exercise for building strength in multiple muscle groups.

Are leg raises suitable for beginners?

Leg Raises are rated as intermediate-level. Beginners should start with easier variations such as Bent Knee Leg Raise or Side-Lying Leg Raise and build up strength before attempting the standard form. Focus on proper technique before adding difficulty.

How many leg raises should I do per workout?

For strength building, aim for 3-5 sets of 6-12 reps of leg raises. Beginners should start with 2-3 sets of as many reps as they can with good form. For endurance, try higher rep ranges of 15-20 per set. Track your reps and sets to ensure progressive overload.

How many calories do leg raises burn?

Leg Raises burn approximately 5 calories per minute, though this varies based on body weight, intensity, and fitness level. A 10-minute session of leg raises can burn roughly 50 calories. For accurate tracking, Fitnit monitors your actual workout intensity and duration.

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