Leg Raises
The lying leg raise lifts both straight legs from the floor to vertical and lowers them back under strict control, making the abs anchor the pelvis against a long, heavy lever. It is the benchmark floor exercise for the lower abdominal region — simple to describe, unforgiving to perform. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4–6 (4-second lowering) | 2 min |
| Muscle | 3–4 × 9–12 | 60–90 s |
| Endurance | 3 × 15–20 | 45–60 s |
Level — Beginner
Beginner-listed but honest — the slow descent finds every weak brace immediately.
Proper form — 5 cues
- Lie flat with legs together, hands beside the hips or under the tailbone.
- Press the lower back toward the floor and treat that contact as non-negotiable for the whole set.
- Raise both straight legs to vertical without kicking or bouncing off the floor.
- Lower on a slow three-to-four count — the descent is the exercise.
- Stop the heels a few centimetres off the mat and start the next rep from the hover.
Breathing: Exhale steadily through the lowering phase, inhale as the legs return to vertical.
The 3 mistakes Maddy corrects most
Common questions
Do leg raises work the lower abs specifically?
The rectus abdominis is one continuous sheet, but pelvic-tilt-driven movements like leg raises produce a strong sense of work in its lower region, and the deep trunk muscles fight hardest there to anchor the pelvis. Practically: they are among the best floor drills for that zone, alongside reverse crunches.
Why does my back hurt during leg raises?
Almost always because the legs are lowering past the point where your abs can hold the pelvis, letting the lower back arch and take the load. Shrink the range, tuck the hands under the tailbone, or switch to alternate-leg or bent-knee versions until the brace strengthens. Pain is information, not a toll.
Leg raises vs crunches — which should I do?
They approach the abs from opposite ends: crunches move the ribcage toward a fixed pelvis, leg raises move the legs against a pelvis the abs must pin down. Training both gives the trunk its complete job description. If forced to choose one for the money, the leg raise demands more and gives more.
Related exercises
Easier: Modified Leg Raises · Harder: Leg Raises (Advanced)
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