Stop Doing the Leg Raise Like This (Read This First)

If you have ever finished a core workout feeling more strain in your lower back than in your abs, you aren't alone. The leg raise is one of the most effective, yet frequently butchered exercises in the gym. It promises a chiseled midsection, but without the right mechanics, it becomes a recipe for lumbar pain and overactive hip flexors.

Quick Summary: Mastering the Move

• Anchor the Spine: When lying down, your lower back must stay glued to the floor. If it arches, the rep doesn't count.
• Control the Descent: Gravity is not your friend here. Lowering your legs slowly builds more strength than the lift itself.
• Limit the Range: Don't lower your legs all the way if your back pops up. Stop at the point of tension.
• Disengage Hip Flexors: Focus on curling your pelvis toward your ribs, not just lifting your heavy legs.

The Anatomy of a Failed Rep

Most people treat the fitness leg raise as a simple lever movement: legs go down, legs go up. However, your legs are heavy. Your abdominal muscles are not attached to your legs; they are attached to your pelvis.

When you perform leg ups without stabilizing your pelvis, your psoas (hip flexor) takes over. This strong muscle pulls on your lumbar spine, causing that uncomfortable arch. To turn this into an ab exercise, you must focus on the posterior pelvic tilt. Think of it less as lifting your legs, and more as rolling your hips off the floor.

How to Execute the Perfect Lying Leg Raise

1. The Setup

Lie flat on your back. Place your hands by your sides or slightly under your glutes for support if you are a beginner. Your legs should be extended. Before you move, crush your lower back into the mat. There should be zero space between you and the floor.

2. The Lift

Inhale and brace your core. Slowly lift your legs toward the ceiling. A full leg raise should stop when your legs are perpendicular to the floor, or slightly past that point to ensure the abs are fully contracted.

3. The "Raised Leg" Hold

At the top, pause. Don't just let them drop. This split second of control eliminates momentum. As you lower them, exhale forcefully through pursed lips. This exhalation helps re-engage the deep transverse abdominis.

Progression: Taking Leg Raises Up a Notch

Once you can perform 3 sets of 15 perfect reps on the floor, it is time to move to the bar. Hanging leg raises are superior for lower abs, but they require significant grip and shoulder strength.

The goal with high leg raises on the bar is to bring your toes to the bar, or at least your knees to your chest. The critical error here is swinging. If you are swinging like a pendulum, you are using physics, not muscles. You must engage your lats (pulling down on the bar) to stabilize your torso before the legs move.

Common Mistakes to Avoid

The "30 Leg Raises" Speed Trap

You might see challenges online calling for "30 leg raises" as fast as possible. Ignore them. Speed kills tension. Doing 10 controlled reps where you feel your abs shaking is infinitely better than 30 flailing reps that grind your hip joints.

The Lower Back Arch

I cannot stress this enough: as soon as your lower back leaves the floor, the set is over. Regress the movement. Bend your knees or don't lower your legs as far. Ego lifting applies to bodyweight movements too.

My Training Log: Real Talk

I remember the first time I tried to transition from floor raises to hanging leg raises. I thought I had a strong core. I jumped up to the pull-up bar, confident I could knock out a set of 10.

I managed three. And honestly, "managed" is a generous word. My grip failed before my abs did. I vividly remember the burning sensation in my forearms and the harsh texture of the knurling digging into my palms, distracting me completely from my core.

Worse, I couldn't stop swinging. Every time I brought my legs down, my body swung backward. I looked like a fish flopping on a hook. I had to swallow my pride and go back to basics—doing "captain's chair" raises (resting on elbows) to take the grip out of the equation until my lats were strong enough to stabilize the swing. It took about six weeks of specific grip work before I could actually feel the hanging raise in my abs rather than just my hands.

Conclusion

Whether you call them leg ups, leg raises up, or hanging raises, the principle remains the same: control the spine, not just the limbs. Stop counting reps and start counting moments of tension. Your lower back will thank you, and your core will finally start to show the results you have been working for.

Frequently Asked Questions

Can leg raises burn belly fat?

No exercise can spot-reduce fat. While leg raises strengthen the muscles underneath the fat, revealing them requires a caloric deficit through nutrition and overall energy expenditure.

Why do my hips click when I lower my legs?

This is often "snapping hip syndrome," usually caused by a tight tendon rolling over a bony structure in the pelvis. Reducing the range of motion or stretching the hip flexors before the set can often alleviate this.

Are bent-knee raises effective?

Absolutely. Shortening the lever (bending the knee) reduces the load on the lower back while still targeting the abs. It is the perfect regression if you feel pain during the straight-leg version.