Leg Raises

How to perform Leg Raises

1.    Lie with your back flat on a bench and your legs extended in front of you off the end.
2.    Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
3.    As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
4.    Now, as you inhale, slowly lower your legs back down to the starting position

Videos: Lying Leg Raises

Muscles Targeted: Abdominals

Points to Remember

Make sure back stays flat on floor and abs are tight (pull navel in towards spine).
Common Errors in the Lying Leg Raise Exercise:
1. Using momentum
Swinging the legs up will not effectively work the abs and can put excessive torque on your lower back. Always do this exercise under control.
2. Letting the feet hit the ground between reps
The feet should only touch the ground at the beginning and end of each set. It is important to maintain constant tension in the ab muscles and letting the feet touch the ground releases the tension in the abs.
3. Raising the legs too far back
The goal is not to get the legs back over the head. Only raise them until they are vertical, then thrust them up towards the ceiling.

Variations: Leg Raises

Lying Leg Raises(You can also perform this exercise on the floor on top of an exercise mat. You can also add weight by holding a dumbbell in between your feet as you get more advanced.)
Hanging Leg Raises

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