How to perform a leg raise correctly

The leg raise is an ideal exercise for toning the abdomen. But if you want to achieve good results, it is essential to perform it correctly. 

In this article, we explain how to perform a perfect leg raise, which will strengthen your abdominal and lower-back region without the need for equipment, since you work with your own body weight. Let's get started!

Don't miss: The best leg workout. 

Proper technique for performing leg raises

Knowing the proper technique is not only necessary to achieve better results, but will also help you prevent potential injuries. 

To perform this exercise correctly, begin by lying on your back on a mat or another comfortable, flat surface. Your feet should be together and extended, and your hands can be placed by your sides or under your lower back to support it and keep it firmly against the floor.

Starting position

• Lie down with your back straight and your arms by your sides.
• Make sure your feet are together and pointed.
• Keep your abdomen contracted to stabilize your lower back.

Movement execution

• Lift both legs simultaneously, keeping them straight.
• Raise your legs until they are about 15–20 cm from the floor, or as far as you can while maintaining proper technique without arching your back.
• Lower your legs in a controlled manner, without letting them touch the floor between repetitions, to maintain tension in the abdominal muscles.

Pace and control

• Perform the movement at a moderate pace, slow enough to control each phase of the lift and descent.
• It is essential to avoid jerky movements or using momentum, as this reduces the effectiveness of the exercise and can increase the risk of injury.

Which muscles are worked during leg raises?

The leg raise is a complete exercise that activates various core muscles. Mainly, focuses on the lower abdominals, but it also engages the hip flexors and lower back. When proper technique is maintained, an effective contraction is achieved in:

• Lower abdominals. This is the area that is worked the most, helping to define and strengthen the abdomen.
• Hip flexors. They assist with the leg-raising movement, improving torso stability.
• Lower back. Keeping your lower back in contact with the floor strengthens this area and promotes better posture.

Common mistakes and how to avoid them

To get the most out of the leg raise, it is important to keep some common mistakes in mind. 

• Arching the back. The goal is to keep your lower back pressed against the floor at all times. If you feel your back arching, press your navel toward your spine or engage your abs even more to maintain a neutral posture.
• Not activating the abs. If you do not contract your abdominal muscles during the movement, you risk putting strain on your back, which can cause discomfort or even injury. Focus on maintaining a good contraction with each repetition.
• Inadequate speed. Avoid performing the exercise at too fast a pace, as this can compromise your form and reduce the muscles’ time under tension. Conversely, an excessively slow pace can also cause you to lose movement intensity. Find a moderate, steady pace that allows you to control the movement through every phase.
• Excessive duration. Although you can hold the raise for long periods, it is not necessary to exceed 30 to 60 seconds per set. Performing excessively long sets may not provide additional benefits and can increase the risk of muscle fatigue. It is best to start with 10-second sets and gradually increase the duration as you strengthen your abs. 

Once you have mastered the basic exercise, you can try alternating leg raises or perform the movement at different angles to work your core comprehensively. We also recommend combining leg raises with other abdominal exercises to create circuits that enhance core activation and improve your endurance.

Conclusion

The leg raise is a great exercise for strengthening and defining the abdomen and lower back. But remember that consistency and quality of execution are key to achieving a firm, healthy torso. Put these tips into practice and transform your abs!