Leg raise: how to do it.
The leg raise flips the crunch on its head: instead of the torso moving toward the pelvis, it's the legs (and pelvis) moving up toward the torso. This is lower ab territory, and there's one rule that decides everything: your lower back must never lift off the floor. That's the line between abs and hip flexors.
Starting position
- Lie on your back, legs straight, hands by your sides or under your hips to start.
- Press your lower back into the floor BEFORE you start: pelvis in slight posterior tilt.
- Legs straight or bent: whatever angle you choose, keep it fixed.
Proper form
- Raise your legs up to vertical, keeping your lower back glued to the floor.
- At the top, curl your pelvis slightly toward your ribs: that small extra move is gold for the lower abs.
- Lower SLOW, 3 seconds, with your abs braking the movement.
- Stop at the point where your lower back is about to lift: that's YOUR range for today.
- Come back up with no momentum, and don't rest your heels on the floor between reps.
When to inhale, when to exhale
Exhale as you raise your legs and curl the pelvis, inhale during the slow descent.
Mistakes to avoid
Once your back lifts off, the hip flexors take over and your lower back pays the price. Shorten the range or bend your knees: the progression will lengthen the movement over time.
Legs going up and down with the pelvis staying still is almost entirely hip flexors. The pelvic curl at the top is where the lower abs actually do the work.
Letting your legs drop throws away the best part: the slow eccentric is where the leg raise builds strength. Three seconds down, every time.
DAWT tip. The honest progression: knees bent on the floor → straight legs on the floor → hanging from the bar with knees to chest → full hanging leg raise. Each step is earned when the previous one comes out clean for 12-15 reps with the lower back staying down (or the body not swinging).
Variations and alternatives
Quick answers
Does the leg raise train the "lower abs"?
The rectus abdominis is a single muscle, but the portion below the navel activates more in movements where the pelvis curls toward the ribs, like the leg raise and reverse crunch. So yes, in practical terms: it's the right exercise for that area.
Why does my back hurt doing leg raises?
Almost always because your legs go past the point where your core can keep the lower back on the floor: from there on, your back takes the strain. Cut the range, bend your knees, and build strength with the reverse crunch: the discomfort disappears along with the mistake.
Related exercises
How much should you load on this exercise?
DAWT's AI coach tells you, set by set: it builds your plan around your goals, auto-regulates the load from your real effort and corrects you while you train. Download the app and start free.
