Abs
Leg Raise
The Leg Raise is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: hip flexors 34%, lower abs 32% and upper abs 17%.
Also known as: flat bench leg raise, lying leg raise
How to do it
- Lie on your back on a mat with your arms by your sides, palms down.
- Press your lower back into the mat and hold your legs straight and together.
- Raise the straight legs until they point at the ceiling.
- Lower the legs slowly until the heels hover just above the floor.
- Keep the lower back flat on the mat and start the next rep.
Tips
- Breathe out as the legs rise and keep the ribs pulled down.
- Bend the knees slightly if the lower back lifts.
Common mistakes
- Arching the lower back as the legs go down.
- Letting the heels rest on the floor between reps.
- Swinging the legs up with speed.
Muscles worked by the Leg Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Leg Raise alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Leg Raise work?
Mainly the hip flexors and lower abs. The upper abs and obliques assist.
Is the Leg Raise good for beginners?
Yes. The Leg Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Leg Raise?
For example the Ab Coaster, Captain's Chair Leg Raise and Captain's Chair Knee Raise. They train mostly the same muscles, some with different equipment.
How do you make the Leg Raise harder?
Add weight or reps, or move on to the Captain's Chair Leg Raise and Stability Ball Pike.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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