Exercise
Leg raise — one of the main exercises for the lower abs and hip flexors. Performed lying on your back or hanging from a pull-up bar, raising straight or bent legs. It is an effective exercise, especially when performed correctly, drawing the pelvis in rather than just raising the legs.
🎯 Primary Muscles
Lower part of the rectus abdominis, hip flexors.
🔧 Secondary Muscles
Obliques, quadriceps, serratus anterior (when hanging).
⚡ Exercise Type
Isolation exercise for the lower abs. Can be done lying or hanging.
📊 Difficulty Level
Easy (lying, bent legs) to hard (hanging, straight legs).
📋 Technique (Lying)
1
Starting Position: Lie on your back, arms at your sides (palms down) or under your glutes. Legs straight.
2
Lower back fixation: Press your lower back into the floor. This is critically important.
3
Raising the legs: Slowly raise your legs up, keeping them straight (or slightly bent).
4
Top Position: Legs vertical or almost vertical. Most important — lift the pelvis off the floor (this activates the abs).
5
Lowering: Lower your legs in a controlled manner, but do not stop all the way — do not let them relax.
6
Breathing: Exhale while raising, inhale while lowering. 12-15 reps.
💪 Muscles
| Muscle Group | Muscle | Role |
|---|---|---|
| Abs (lower) | Rectus abdominis (lower part) | Primary — pelvic lift |
| Hips | Iliopsoas, rectus femoris | Leg raise |
| Abs (Sides) | Obliques | Stabilization |
⚠️ Mistakes
- Lower back lifting: The back peels off the floor. Solution: smaller range of motion or hands under the glutes.
- Throwing the legs: Momentum is used instead of a controlled movement.
- Lowered too far: The legs relax. Keep tension throughout the movement.
- Pelvis not lifted: The legs are raised, but the pelvis stays on the floor — the abs are not engaged.
- Legs bent too much: Too easy. Straight legs = greater resistance.
🔄 Variations
| Variation | Description | Difficulty |
|---|---|---|
| Lying, bent legs | Easiest — knees bent 90°. | Lightweight |
| Lying, straight legs | Classic variant — longer lever, harder. | Intermediate |
| Hanging (hanging leg raise) | On a pull-up bar — significantly harder, engages more muscles. | Hard |
| Toes to bar | Hanging — toes touch the bar. Elite variation. | Hard |