Muscles worked
What the leg raise trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Lie down. Lie flat on your back on a mat with your legs straight out and together. Your head and shoulders stay relaxed on the floor.
- 02
Hands. Put your hands flat on the floor by your sides, or slide them palms down just under your glutes if your lower back wants to lift. Do not push hard through them.
- 03
Back down. Gently tilt your pelvis back so your lower back presses into the mat. You should not be able to slide a hand under it.
- 04
Brace. Pull your ribs down toward your hips and tighten your abs before the first rep. Point your toes or keep your feet relaxed, whichever you prefer.
Step by step
How to do the leg raise
- 01
Lift. Breathe out and raise your legs together, keeping them straight or with a soft bend in the knees, until they point straight up at the ceiling.
- 02
Pause at the top. Hold for a second with your legs vertical and your lower back still pressed into the floor. Do not swing past vertical.
- 03
Lower slowly. Breathe in without letting your ribs flare and lower your legs over about three seconds, keeping your lower back flat on the mat. This is the hard part of the rep.
- 04
Stop just above the floor. Stop with your heels just above the floor. If your lower back starts to lift before then, stop at that height instead and build lower over time.
- 05
Repeat. Lift into the next rep without resting your heels on the floor or using momentum. Every rep should look the same.
Cues to say in your head
- Back glued to the mat
- Ribs down
- Slow on the way down
- Heels hover, never rest
- No swinging
Fix these first
Common mistakes
Lower back arching off the floor
Stop the lowering higher, where your back stays flat, or bend your knees to shorten the lever. Build the range down over time.
Dropping the legs fast
Take about three seconds on the way down. The slow lower is the hardest part for your abs, so do not rush it.
Swinging the legs up with momentum
Start each rep from a still hover and lift under control. If you need to swing, use a bent knee version for now.
Resting the heels on the floor between reps
Keep your heels just above the floor so your abs never switch off during the set.
Pushing hard through the hands
Keep your hands light on the floor or under your glutes. Your trunk does the work, not your arms.
Holding your breath
Breathe out as your legs rise and in as they lower, keeping your ribs pulled down.
Stay safe
Leg raises are low risk for most people, but the long lever of straight legs can strain the lower back if it arches. Stop if you feel sharp pain in your back or hips rather than effort in your abs, and shorten the range or bend your knees. Ending a set is simple: bend your knees and put your feet flat on the floor. If you are pregnant or postpartum, have a hernia, or are dealing with a back injury, check with a doctor or physical therapist first, and get pain that keeps coming back looked at.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 10 to 15 | 60–70% 1RM | 45 to 90 sec |
| Endurance | 2 to 3 | 15 to 25 | 40–55% 1RM | 30 to 60 sec |
| Technique | 2 to 3 | 6 to 10 | 40–50% 1RM | 30 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
86–119lb
2 to 3 sets of 15 to 25 reps, 30 to 60 sec rest. Keep the same slow lower. Stop the set when your back starts to lift or your legs start to swing.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Leg Raise questions
What muscles do leg raises work?
Leg raises work the rectus abdominis, the six pack muscle, which holds your pelvis and lower back still, with help from the obliques. The hip flexors at the front of your hips do the actual lifting of your legs.
How do you do lying leg raises?
Lie on your back with your legs straight and your hands by your sides or under your glutes. Press your lower back into the floor, lift your legs to vertical, then lower them slowly to just above the floor without letting your back arch.
Do leg raises work your lower abs?
They work the rectus abdominis, which runs the full length of your stomach, so you cannot train only its lower part. Many people feel leg raises low in the stomach because the abs work there to keep the pelvis from tipping while the hip flexors lift the legs.
Why does my lower back hurt during leg raises?
Usually because your back arches as your legs get close to the floor. Stop the lowering higher, bend your knees, or slide your hands under your glutes until you can keep your back flat the whole way.
Are leg raises good for beginners?
Yes, as long as you control the range. Start with bent knees or a shorter lowering range, and straighten your legs as your abs get stronger.
How many leg raises should I do?
For most people, 3 sets of 10 to 15 slow reps two or three times a week is plenty. When that feels easy, move to a harder variation rather than doing more and more reps.
Train in Protocol
Log your leg raise by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.