Leg Raises Workout Strengthen Your Core and Your Lower Abs

Leg raises workout are a highly effective bodyweight exercise used to target the lower abdominal muscles, hip flexors, and overall core. Whether you’re a beginner looking to strengthen your core or an advanced athlete trying to refine your abs, leg raises offer multiple benefits. This low-impact yet high-result workout requires no equipment, making it ideal for home training, gym sessions, or travel routines.

Leg raises workouts can be performed lying down, hanging, or in combination with other bodyweight movements to build intensity. They also improve posture, support spine health, and enhance overall athletic performance. In this blog post, we’ll break down the different types of leg raises, step-by-step instructions, benefits, modifications, and sample workouts to help you get the most from this powerful exercise.

Benefits of Leg Raises Workouts

1. Targets Lower Abs

Most traditional ab exercises like crunches focus on the upper abs. Leg raises, however, emphasize the lower abdominal region, which is often hard to engage. By raising your legs in a controlled motion, your lower abs are forced to stabilize and contract, making it an excellent way to develop a six-pack.

2. Improves Core Stability

Your core isn’t just your abs—it includes the obliques, lower back, pelvic floor, and deep stabilizing muscles. Leg raises help train these muscles to work together, improving balance and core control, especially during compound exercises like squats and deadlifts.

3. Enhances Hip Flexor Strength

The hip flexors play a vital role in everyday movement and athletic performance. Leg raises strengthen these muscles, promoting better mobility and reduced risk of injury during activities like sprinting, jumping, or climbing stairs.

4. Minimal Equipment Required

One of the best things about leg raises workouts is their accessibility. You don’t need a gym membership or expensive equipment. All you need is your body weight and a mat—or a pull-up bar if you’re doing hanging leg raises.

5. Scalable for All Fitness Levels

Whether you’re new to fitness or an experienced athlete, leg raises can be adapted to your level. Beginners can start with bent-knee versions, while advanced users can challenge themselves with hanging, weighted, or L-sit leg raises.

Muscles Worked During Leg Raises Workout

Leg raises primarily target:

• Rectus abdominis (lower abs)
• Hip flexors (iliopsoas, rectus femoris)
• Obliques (stabilizers)
• Transverse abdominis (deep core stabilizer)
• Quadriceps (to lift the legs)

Secondary muscles include:

• Glutes (for control and stability)
• Lower back (to prevent arching and maintain posture)

Types of Leg Raises Workout and How to Do Them

1. Lying Leg Raises

How to Perform:

1. Lie flat on your back on a mat.
2. Place your hands under your glutes for support.
3. Keep your legs straight and together.
4. Raise your legs toward the ceiling until they’re perpendicular to the floor.
5. Slowly lower them back down without touching the ground.

Tips:

• Avoid arching your back.
• Engage your core throughout the movement.

Best For: Beginners to intermediate levels.

2. Hanging Leg Raises Workout

How to Perform:

1. Hang from a pull-up bar with your arms fully extended.
2. Keep your legs straight.
3. Lift your legs to at least a 90-degree angle or higher.
4. Slowly lower them back down with control.

Tips:

• Don’t swing your body.
• Keep movement slow and controlled.

Best For: Intermediate to advanced athletes.

3. Bent-Knee Leg Raises

How to Perform:

1. Lie on your back with knees bent and feet flat.
2. Raise your knees toward your chest.
3. Slowly return to the starting position.

Tips:

• Great for beginners with limited core strength.
• You can gradually straighten your legs as you get stronger.

4. Side-Lying Leg Raises Workout

How to Perform:

1. Lie on your side with legs extended.
2. Raise the top leg as high as you can.
3. Lower with control and repeat.

Tips:

• Focus on slow, controlled movement.
• Strengthens the outer thigh and hip stabilizers.

Best For: Strengthening the abductors and obliques.

5. Weighted Leg Raises

How to Perform:

1. Perform lying leg raises while holding a small dumbbell or ankle weights.
2. Keep your core tight and move slowly.

Tips:

• Start with light weights.
• Prioritize form over weight.

Best For: Advanced users looking to increase difficulty.

6. Captain’s Chair Leg Raises Workout

How to Perform:

1. Use a captain’s chair machine.
2. Support your body with elbows and backrest.
3. Raise your knees or straight legs up and down.

Tips:

• Don’t rush the movement.
• Use your abs, not momentum.

Best For: Gym-goers who want a supported vertical variation.

Common Mistakes to Avoid With Leg Raises Workout

Arching the Back

Allowing your lower back to lift off the ground puts unnecessary strain on your spine. Always keep your core tight and back flat against the floor.

Using Momentum

Swinging your legs or body makes the exercise less effective. Focus on slow, controlled lifts to engage the right muscles.

Not Breathing Properly

Exhale as you lift your legs and inhale as you lower them. Holding your breath can increase intra-abdominal pressure and reduce performance.

Lifting Too High

Raising legs too far beyond 90 degrees shifts the focus away from the abs and onto the hip flexors. Keep the movement within a controlled range.

Leg Raise Workout Routine

Beginner Routine (3 Rounds)

• Bent-Knee Leg Raises – 12 reps
• Side-Lying Leg Raises – 10 reps each side
• Lying Leg Raises – 8 reps
• 30-second rest between exercises

Intermediate Routine (4 Rounds)

• Lying Leg Raises – 15 reps
• Hanging Knee Raises – 12 reps
• Side-Lying Leg Raises – 12 reps each side
• Plank Hold – 30 seconds
• 20-second rest between exercises

Advanced Routine (5 Rounds)

• Hanging Leg Raises – 15 reps
• Weighted Lying Leg Raises – 12 reps
• Side Plank Leg Lifts – 10 reps each side
• V-Ups – 15 reps
• 15-second rest between exercises

Leg Raises for Fat Loss and Toning

While leg raises are excellent for strengthening and toning the abs, it’s important to note that they don’t spot-reduce fat. To reveal defined abs, you need to pair core training with overall fat-loss strategies such as:

• High-Intensity Interval Training (HIIT)
• Strength training for the entire body
• A balanced, calorie-controlled diet
• Proper hydration and sleep

Include leg raises in a well-rounded fitness plan to sculpt visible abs as fat levels decrease.

Leg Raises vs. Other Ab Exercises

Exercise	Focus Area	Difficulty	Equipment Needed
Leg Raises	Lower abs	Moderate	None or bar
Crunches	Upper abs	Easy	None
Planks	Full core stability	Moderate	None
Russian Twists	Obliques	Moderate	Optional weight
V-Ups	Full abs	Advanced	None

Leg raises stand out as one of the few exercises that effectively isolate the lower abdominal region.

Modifications and Progressions

To Make It Easier:

• Bend your knees during raises.
• Perform raises on an incline bench.
• Do fewer reps and build up gradually.

To Make It Harder:

• Add ankle weights or resistance bands.
• Pause at the top of each rep.
• Combine with other core exercises like planks or mountain climbers.

Tips to Maximize Leg Raise Results

• Train abs 2–3 times per week for optimal recovery.
• Pair with cardio and full-body training to reveal definition.
• Stretch the hip flexors and lower back to avoid tightness or discomfort.
• Track your progress by increasing reps, sets, or difficulty.
• Stay consistent and prioritize form over speed or volume.

Leg raises workouts are a powerful addition to any fitness program, especially for targeting the lower abs and building a strong, stable core. With multiple variations to suit all levels, they can be performed anywhere and scaled for progression. When done with proper form and consistency, leg raises improve posture, athletic performance, and abdominal definition.

Incorporate these workouts into your weekly training schedule to feel the difference in your core strength and overall functionality. Whether you’re aiming for a chiseled midsection or just want to improve your core endurance, leg raises are an essential movement to master.