Stop Doing Horizontal Leg Lifts Like This (Read This First)

You want lower abs that pop, but often, all you get is a straining lower back and tight hip flexors. It is a common frustration in the gym. The horizontal leg lifts exercise is one of the most effective movements for the anterior chain, yet it is arguably the most butchered movement in core training.

If you are just swinging your legs up and down, you aren't training your abs; you are giving your hip flexors a workout they didn't ask for. Let's fix your form, protect your spine, and actually target that stubborn lower abdominal region.

Key Takeaways: Mastering the Move

• Posterior Pelvic Tilt is Mandatory: You must glue your lower back to the floor. If a hand can slide under your lumbar spine, you have lost tension.
• Control the Eccentric: The lowering phase (going horizontal) creates the most muscle damage and growth. Don't let gravity do the work.
• Range of Motion: Only lower your legs as far as you can maintain back contact with the floor.
• Breathing: Exhale forcefully on the lift to compress the ribcage; inhale as you lower.

The Anatomy of the Horizontal Leg Raise

To understand why this move is difficult, you have to understand the battle between your abs and your psoas (hip flexors).

The primary function of the rectus abdominis is to flex the spine (bring ribs to pelvis). However, during horizontal leg raises, the legs act as a heavy lever. Your hip flexors are responsible for lifting the legs, but your abs must work isometrically to stabilize the pelvis.

If your abs are weak, your pelvis tilts forward (anterior tilt), your lower back arches, and the tension shifts entirely to the hips and spine. This is why you feel pain instead of a burn in the stomach.

How to Execute Perfect Horizontal Leg Lifts

Forget high reps for a moment. Focus on tension.

1. The Setup

Lie flat on your back on a mat. Place your hands by your sides, palms down for stability. Some people place hands under their glutes, but try to avoid this eventually as it masks a weak core.

2. The Lock-In

Before moving your legs, engage a posterior pelvic tilt. Imagine trying to crush a grape placed between your lower back and the floor. This is your starting position.

3. The Movement

Keep your legs straight (or slightly bent if you have tight hamstrings). Raise them until they are perpendicular to the floor. This is the easy part.

4. The Descent

Slowly lower your legs. This is the actual exercise. As your legs approach the horizontal position, your back will want to arch. Fight it. Stop the movement the millisecond you feel your lower back peel off the floor.

Common Mistakes Killing Your Gains

When performing a horizontal leg raise, avoid these pitfalls:

• Speed: Using momentum turns this into a ballistic hip movement. Slow down. Take 3 full seconds to lower your legs.
• Neck Straining: Keep your head neutral. If your neck hurts, you are trying to compensate for a lack of core strength by pulling with your upper body.
• Ignoring the "Shake": When your abs start shaking violently near the bottom of the rep, that is the sweet spot. Don't bail out; hold it there for a second.

My Training Log: Real Talk

I remember when I first started taking core training seriously. I thought I was strong because I could knock out 20 leg lifts in a row. Then a gymnastics coach corrected me.

He made me remove my hands from under my butt—a crutch I didn't know I was relying on. Without that leverage, my pelvis instantly tilted, and my lower back arched off the mat like a bridge. I couldn't even do three clean reps.

The most distinct memory isn't the muscle soreness; it was the annoying "pop" or clicking sound in my left hip tendon every time I lowered my legs past 45 degrees. I realized I was letting my psoas take over completely. I had to regress the movement, bending my knees significantly, to stop that tendon snap. It took me about six weeks of "ugly," shaking, bent-knee reps before I could fully extend my legs without my lower back betraying me or my hip clicking. That humility paid off.

Conclusion

Horizontal leg lifts are not just about moving your feet from point A to point B. They are a battle for pelvic stability. If you prioritize form over rep count, you will build a core that is functional and resilient. Start slow, keep that back glued down, and earn your reps.

Frequently Asked Questions

Why does my back hurt during horizontal leg raises?

Back pain usually indicates that your core has failed to stabilize the pelvis. When your abs fatigue, the pelvis tilts forward, causing the lower back to arch (hyperextend). This compresses the lumbar spine. Stop the set immediately if you feel pain and reset your pelvic tilt.

Are horizontal leg lifts better than hanging leg raises?

They are different tools. The horizontal version (lying supine) is generally better for beginners to learn pelvic control because the floor provides tactile feedback. Hanging leg raises are more advanced and require significant grip and lat strength in addition to core power.

Can I bend my knees?

Absolutely. If you cannot keep your lower back flat with straight legs, bending your knees shortens the lever arm. This reduces the load on the core, allowing you to maintain perfect form. As you get stronger, gradually straighten your legs.