Leg Raises
About This Exercise
A core exercise that targets the lower abdominal muscles.
How to Perform
- 1
Setup
Lie flat on your back on a mat with your legs extended and together. Place your arms at your sides with palms facing down, or tuck your hands under your glutes for extra lower back support. Press your lower back firmly into the floor.
- 2
Lift Your Legs
Keeping your legs straight and together, slowly raise them toward the ceiling by contracting your lower abs. Continue lifting until your legs are perpendicular to the floor or as high as you can while keeping your lower back pressed into the mat.
- 3
Top Position
Pause briefly at the top with your legs pointing straight up. Keep your core engaged and avoid using momentum. Your hips should remain flat on the ground.
- 4
Lower with Control
Slowly lower your legs back down toward the floor with control, keeping them straight. Stop just before your feet touch the ground to maintain tension in your abs, then begin the next rep.
Form Tips
- •Keep your lower back pressed into the mat throughout the entire movement
- •Move slowly and with control - do not swing your legs
- •Keep your legs as straight as possible without locking your knees
- •Exhale as you lift your legs, inhale as you lower them
Common Mistakes to Avoid
- •Arching the lower back off the floor, which puts strain on the spine
- •Using momentum to swing the legs up instead of controlled contraction
- •Bending the knees excessively to make the movement easier
- •Lowering the legs too quickly without maintaining tension
Primary Muscles
Secondary Muscles
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