Stop Doing The Vertical Leg Lift Like This (Read This First)
Walk into any commercial gym, look at the Captain's Chair station, and you will likely see a crime against biomechanics. You see momentum, swinging legs, and pained grimaces that suggest lower back strain rather than core activation. The vertical leg lift is arguably one of the most effective isolation movements for the lower abdominals, yet it is also the most butchered.
If you are simply hoisting your knees up and letting gravity slam them back down, you aren't training your abs; you are giving your hip flexors a dangerous workout. To actually sculpt the midsection, you need to understand the difference between moving your legs and curling your pelvis.
Key Takeaways: Mastering the Vertical Leg Raise
- It’s about the hips, not the knees: The goal isn't just to lift your legs; it is to curl your pelvis upward toward your ribcage (posterior pelvic tilt).
- Control the eccentric: Lowering your legs slowly prevents momentum and increases time under tension for the abs.
- Protect the lower back: Keep your back pressed firmly against the backrest to disengage the lumbar spine.
- Grip matters: Press down through your forearms to stabilize your torso and prevent sinking into your shoulders.
What Are Vertical Leg Raises?
Before we fix your form, let's clarify the movement. What are vertical leg raises? This exercise is typically performed on a dip station or a piece of equipment known as a "Captain's Chair." You support your body weight on your forearms, keeping your torso upright, and lift your legs against gravity.
Unlike hanging from a bar, the back support provided by the station removes some stability requirements, allowing you to focus almost entirely on the abdominal contraction. This makes vertical leg raises for abs a superior choice for hypertrophy, provided you execute them correctly.
How to Do Vertical Leg Raises Properly
Executing the perfect vertical leg raise requires leaving your ego at the door. Forget about how many reps you can do; focus on how many perfect reps you can sustain.
1. The Setup
Step into the machine and place your back flat against the pad. Rest your forearms on the supports and grip the handles. Do not let your shoulders shrug up toward your ears. Depress your shoulder blades and drive your elbows down. This creates a stable base.
2. The Engagement
Before moving your legs, brace your core. Imagine someone is about to punch you in the stomach. This pre-tenses the rectus abdominis.
3. The Lift (Concentric Phase)
Exhale forcefully as you lift your legs. If you are doing straight leg raises vertical to the floor, lift until your legs are parallel to the ground or higher. If you are doing knee raises (a regression), drive your knees toward your chest. Crucial tip: At the top of the movement, tuck your tailbone forward. If your hips don't curl, your abs aren't fully shortening.
4. The Descent (Eccentric Phase)
Inhale as you lower your legs. Do not drop them. Take 2–3 seconds to return to the starting position. Stop just before your legs are fully vertical to maintain constant tension on the abs.
Common Mistakes: Why You Feel It in Your Hips
The most common complaint is hip pain. This happens because the hip flexors (specifically the iliopsoas) are powerful muscles that want to take over. If you keep your back arched and just swing your legs, the hip flexors do 90% of the work.
To shift the load to the abs, you must flatten your lower back against the pad. If you feel your lower back peeling off the pad as you lower your legs, you have gone too low or your abs have fatigued. Shorten the range of motion until you regain control.
My Training Log: Real Talk
I’ve spent years grinding out reps on the Captain’s Chair, and I’ll be honest about the unpolished reality of this movement. The first thing you notice isn't the ab burn—it's the uncomfortable slide.
When I’m three sets deep and sweating, the vinyl arm pads get incredibly slick. I have to fight just to keep my elbows from sliding outward, which actually smokes my serratus and lats before my abs sometimes. Also, there is a very specific, humbled feeling when you try to do these strictly without momentum. I used to swing out 20 reps easily. When I finally corrected my form—pausing at the top and fighting the gravity on the way down—my ego took a hit because I started failing at rep 8. The shaking in the lower abs is violent, but that's the only way I know it's actually working.
Conclusion
The vertical leg lift is a staple for a reason, but it requires precision. It is not a momentum drill; it is a controlled flexion of the spine against gravity. Start with your knees bent if you have to, but refuse to let your lower back arch. Master the pelvic tilt, control the descent, and you will build a midsection that is as strong as it looks.
Frequently Asked Questions
Are vertical leg raises better than hanging leg raises?
For pure abdominal isolation, yes. Vertical leg raises performed on a support station remove the swinging and grip strength limitations associated with hanging from a bar, allowing you to focus purely on the core contraction.
Why does my lower back hurt during vertical leg lifts?
Lower back pain usually indicates that your core has disengaged and your pelvis is tilting anteriorly (forward). This puts the load on your lumbar spine. Press your back harder into the pad and reduce the range of motion to fix this.
Can beginners do vertical leg raises?
Yes, but beginners should start with the knee-raise variation. Straight leg raises require significant hamstring flexibility and hip strength. Bending the knees shortens the lever arm, making the movement manageable while you build strength.
