Leg Raise: Target Your Lower Abs Effectively
The lying leg raise is a floor-based core exercise that emphasizes the lower portion of the rectus abdominis and the hip flexors by lifting your legs against gravity while your back stays flat.
Proper Form
Lie flat on your back with your legs straight and arms at your sides or under your hips for support.
Press your lower back firmly into the floor to engage your core.
Keeping your legs straight, raise them toward the ceiling until they form a 90-degree angle with your torso.
Lower your legs slowly back down, stopping just before your feet touch the floor.
Maintain constant tension in your abs throughout the entire range of motion.
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Leg Raise on GLP-1 Medications
Lying leg raises are an ideal core exercise for GLP-1 patients at any stage of their weight loss journey. The movement requires no equipment, places minimal stress on the spine, and can be easily regressed by bending the knees. As patients lose abdominal fat, leg raises become progressively easier, providing a motivating feedback loop. Patients with nausea should avoid this exercise immediately after meals, as the supine position and abdominal contraction can worsen symptoms.
Variations
- 1Bent-knee leg raise — reduces difficulty by shortening the lever arm
- 2Weighted leg raise — hold a dumbbell between your feet for added resistance
- 3Incline bench leg raise — perform on a decline bench for greater range of motion
- 4Single-leg raise — alternate legs to address unilateral imbalances
Why Leg Raises Beat Crunches for Lower Abs
While crunches target the upper portion of the rectus abdominis by flexing the spine from the top down, leg raises work the lower abs by flexing from the bottom up. Electromyography studies show that leg raises produce significantly higher activation in the lower abdominal fibers compared to traditional crunches. This makes leg raises essential for anyone pursuing a complete core development program. The hip flexors are heavily involved as well, which is actually a benefit — weak hip flexors contribute to anterior pelvic tilt and lower back pain.
The Most Common Leg Raise Mistake
The single biggest mistake people make with leg raises is allowing the lower back to arch off the floor during the lowering phase. When your lower back lifts, the load transfers from your abs to your lumbar spine, increasing injury risk and reducing the effectiveness of the exercise. The fix is simple: press your lower back into the floor before you begin and keep it there throughout the entire set. If you cannot maintain a flat back during the descent, do not lower your legs as far. Reducing the range of motion is always better than sacrificing form.
- Place your hands under your hips if your lower back lifts
- Lower legs only as far as your back stays flat
- Exhale during the lifting phase to maximize ab engagement
- Avoid momentum — control both the up and down portions
Progressing the Leg Raise Over Time
Start with bent-knee leg raises if straight-leg raises are too challenging. Once you can perform 3 sets of 15 straight-leg raises with a flat back and controlled tempo, progress to holding a light dumbbell between your feet or performing the exercise on a decline bench. The ultimate progression is the hanging leg raise, which combines grip strength and core stability for a total-body challenge. Aim to train leg raises two to three times per week, allowing at least one rest day between sessions.
Muscles Worked
Exercise Disclaimer
This content is for informational purposes only and does not replace professional instruction. Consult a qualified trainer or healthcare provider before starting any exercise program. Individual calorie burn varies based on fitness level, intensity, and body composition.
Frequently Asked Questions
No exercise can spot-reduce fat from a specific area. Leg raises strengthen the muscles underneath abdominal fat but do not directly burn belly fat. Fat loss occurs through a calorie deficit. However, building stronger abs through leg raises will make them more visible as body fat decreases.
Your lower back is arching off the floor, which shifts the load from your abs to your lumbar spine. Press your lower back firmly into the mat before starting. If you still cannot maintain a flat back, switch to bent-knee raises until your core is strong enough for the full version.
Three to four sets of 12-20 reps, two to three times per week is sufficient for most people. More is not always better with core training — quality repetitions with proper form produce far better results than hundreds of sloppy reps.
They serve different purposes. Leg raises train the abs through dynamic movement (spinal and hip flexion), while planks train anti-extension stability. A well-rounded core program includes both movement-based exercises like leg raises and isometric exercises like planks.
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