Quick Answer
Leg Raise is a beginner strength exercise that targets your abdominals and hip flexors. It uses only your bodyweight. Lie on your back with your legs straight and hands under your lower back for support.
Video Tutorial
How to Perform the Leg Raise
- 1
Lie on your back with your legs straight and hands under your lower back for support.
- 2
Keeping your legs straight, slowly raise them towards the ceiling until they are perpendicular to the floor.
- 3
Pause briefly at the top, then slowly lower your legs back down without touching the floor.
- 4
Repeat for the desired number of repetitions, maintaining control.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Leg Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Leg Raise work?
The Leg Raise primarily works your abdominals and hip flexors. Secondary muscles include the obliques and core.
What equipment do I need for the Leg Raise?
The Leg Raise needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Leg Raise suitable for beginners?
Yes. The Leg Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Leg Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Leg Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.