Leg Raises
Lie on your back, brace your core, and lift both legs toward vertical then lower with control to strengthen the lower abdominals and hip flexors.
Overview
Leg Raises is an intermediate core strength exercise on Flexor that lifts and lowers both legs from a supine position to strengthen the lower abdominals and hip flexors.
What Leg Raises targets
You'll feel the lower abdominals and front of the hips working to lift and control the legs. Stop lowering when the lower back begins to arch.
Why add Leg Raises to your routine
Builds lower abdominal strength through a controlled range that respects spinal position.
- Limiting range to keep the back down is a feature, not a limitation.
- Bent-knee leg raises are a useful regression if straight legs are too demanding.
- Pairs well with other supine core work like dead bugs and hollow holds.
Who it's for
People building core strength beyond basic bracing exercises.
When to do it
Use in a core circuit or abdominal-focused session, not as a lower-body stretch.
Leg raises train the lower abdominals and hip flexors through a controlled lift-and-lower pattern while the lower back stays pressed to the floor. Lower only as far as you can maintain back contact—quality beats range.
Setup cue
Lie on your back with legs straight and arms resting by your sides. Brace your core and press the low back gently toward the floor.
Practice notes
In Flexor, Leg Raises is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Leg Raises.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your back with legs straight and arms resting by your sides.
- Brace your core and press the low back gently toward the floor.
- Lift both legs toward vertical without swinging.
- Lower slowly only as far as you can keep your back from arching.
Cues that help the movement stay smoother and more controlled.
- Press the low back into the floor before each rep and maintain contact throughout.
- Lift with control—momentum makes the exercise easier but less effective.
- Exhale on the lift and inhale on the controlled lower.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Strengthens the lower abdominals and hip flexors through a repeated lift-and-lower pattern.
- Teaches lower-back control by limiting range when the lumbar spine wants to arch.
- A scalable core exercise that progresses from bent-knee to straight-leg versions.
Similar movements to explore next
-
Toe Touch Hold
Lie on your back, lift straight legs and shoulders, and reach toward the toes for an abdominal hold.
-
Leg Lift
Lie supine and hold both legs raised at roughly forty-five degrees to challenge the lower abdominals and hip flexors isometrically.
-
V-Sit
Balance on your sit bones with legs and torso lifted in a V shape to train core bracing and hip flexor control.
-
Spiderman Push Up Hold
Hold a half push-up while driving one knee toward the same-side elbow to challenge core anti-rotation and hip flexor control.
-
Zombie Walks
March with straight arms forward and legs kicking straight ahead to warm the hip flexors and hamstrings.
-
Bicycle Crunch Hold
Isometric bicycle crunch hold that braces the obliques while one leg extends and the opposite elbow meets the knee.
-
Bow Pose
Prone backbend holding the ankles to open the hip flexors, chest, and front of the thighs.
-
Camel Pose
Kneeling backbend reaching toward the heels to open the hip flexors, chest, and front body.
Common questions
Which body areas does Leg Raises target?
Leg Raises is a movement that mainly targets your abdomen, hip flexors, and core. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Leg Raises work?
Primary muscles associated with Leg Raises include rectus abdominis and iliopsoas. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Leg Raises suitable for beginners?
Leg Raises is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Leg Raises?
In Flexor, Leg Raises runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Leg Raises?
Leg Raises has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Leg Raises?
No. Leg Raises is a no-equipment movement you can do at home with just enough space to move comfortably.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
