Leg Raise

Muscles Leg Raise Works

Muscles used

• Rectus abdominisThe six-pack muscles running down the front of your abs
• Hip flexorsMuscles that flex the hips, running from the inner lower back to the front of the thighs
• Obliquesside abs running from the ribs toward the pelvis

Main muscleLie on your back, lift your legs up, and gently curl your pelvis upward. The main muscle driving this movement is your rectus abdominis. Your abs contract to roll your pelvis up and tighten your lower abs.

Supporting musclesThe iliopsoas helps lift your legs, and the obliques keep your torso steady.

How it should feelAs your legs come up and your tailbone gently curls, feel your lower abs squeeze tightly. Keep your core engaged so your back doesn’t arch when you lower your legs.

Signs you're offIf your lower back lifts off the floor or you swing your legs, you’re using your hips and momentum. If your neck and shoulders tense up, your upper body might be too tight.

Remember thisInstead of lifting your legs, gently curl your tailbone and slowly tighten your lower abs.

Setting Up for Leg Raise

Setup orderLay down a long mat

• Mat

  Set it like thisLay down a Mat long enough to reach from your head to your hips when you lie down.

  How to checkWhen lying down, your back and buttocks must be on the Mat, and the Mat must not slide on the floor.

Watch out forThe Mat is short, so Avoid starting with your back or buttocks touch the floor.

Stance for Leg Raise

Foot widthLie on your back on the mat, with both feet together and ready to lift your legs.

Where your weight goesKeep your back and hips on the mat, and lightly support your body with your hands.

Upper body positionPlace your hands under your hips or beside your body.

Why it mattersIf your hand or body position is unstable, your lower back may lift as you lower your legs.

How to Grip for Leg Raise

Grip typeDo not hold any handles or equipment; place both hands on the floor beside your hips.

Grip widthPlace both hands in the same position on the left and right sides of your hips.

How hard to gripPlace your whole palms on the floor, and do not let your wrists bend.

The Key Point for Leg Raise

Lift your legs while engaging your abdominal muscles, and lower them only until your lower back lifts too high.

Think of it like thisThe feeling of controlling the legs with the lower abdomen

Before the fixWhen lowering my legs, my lower back lifts up too much, or I shake my legs to lift them.

After the fixI feel tension in my lower abdomen, and my legs are slowly controlled.