Exercise Tutorial: Leg Raises
Table of Contents
What Are Leg Raises
Leg Raises are a great bodyweight exercise that targets the core and your hip flexors. Leg Raises are great for beginners to advanced athletes because of their many variations.
How to Do Leg Raises
Performing the Leg Raise is a simple movement. To learn how to complete the Leg Raise, follow these simple steps:
Lie down on your back with your arms at your sides and your feet straight out in front of you.
You can place your hands underneath your back just above the buttocks to make the movement more comfortable if you’d like.
Brace the core to elevate both legs together in the air, until the legs are perpendicular to the ground. Your head and neck should always be in contact with the floor.
In a controlled manner, bring your legs back down to the ground. Repeat this movement without letting your feet touch the ground in between each rep.
This is how you perform a Leg Raise!
Leg Raises Form
There are some key points to remember during the Leg Raise to perform the exercise correctly, and ensure that you are receiving all of the benefits of the movement. Important cues for the Leg Raise include,
Keep both legs together and straight throughout the entire movement
Keep your back flush against the ground (no arching)
Be in control of the movement as you lower your legs
Keep the head, neck and shoulders relaxed and in contact with the ground throughout the entire movement.
Follow these tips to achieve the best form during the Leg Raise!
Leg Raises Benefits
Leg Raises have numerous benefits, and after reading this you will want to incorporate them into your exercise routine! Some of the benefits of Leg Raises include,
Strengthens the muscles of the core and lower back
Can improve flexibility in the hips
Will help to increase balance
Burns calories
Bodyweight movement that can be progressed
Can reduce injury or pain in the lower back
Remember that consistency is key! You will need to incorporate Leg Raises consistently in your exercise routine to see these results!
Why Are Leg Raises Useful
Leg Raises are useful for many reasons. Leg Raises are a bodyweight workout. This means that Leg Raises are a great exercise for those who do not have access to a gym, or who have minimal equipment at home. Additionally, Leg Raises are great for those who have poor balance as they are performed on the floor. However, this means that Leg Raises can be challenging for those who have trouble getting up and off the ground. Luckily, there are variations of the Leg Raises that do not involve laying on the floor.
As well, Leg Raises are useful because along with building muscle in the core, they also can build muscle in the lower back. Building muscle in the lower back is benefical for everyone, and increasing muscle in both areas is beneficial to reducing injury in the low back. Building muscle in the core is beneficial for many everyday movements as well as increasing balance.
Leg Raises Variations
The Leg Raise has multiple variations that can target different areas of the body. For example, Hanging Leg Raises can help to increase grip strength. Learn more about Leg Raise Variations below:
Single (Unilateral) Leg Raise
The Single Leg Raise involves elevating one leg instead of both. You can learn how to perform the Single Leg Raise in our Muscle Breakdown of the Psoas Major.
Weighted Leg Raise
The Weighted Leg Raise is a progression of the conventional Leg Raise which uses ankle weights. Secure the weights around the ankle. Proceed to perform a Leg Raise as usual for 3 sets of 10-12 reps.
Hanging Knee Raise
The Hanging Knee Raise is the progression before the Hanging Leg Raise. Hanging from a bar, you will brace the core and bend at the knees. Stop when your Femur is parallel with the floor. Perform this movement for 3 sets of 10-12 reps.
Hanging Leg Raise
The Hanging Leg Raise is the ultimate variation of the Leg Raise. You can learn how to perform the Hanging Leg Raise in our Muscle Breakdown of the Psoas Minor.
