How to Do Leg Raises: Technique, Benefits, and the Best Variations
Learning how to do leg raises correctly is one of the best investments you can make in your core training. This straightforward exercise — no equipment, no gym required — targets the lower abdominals, hip flexors, and stabilising muscles along your spine. Done consistently, it builds a strong, functional core that supports every other movement in your fitness routine. Whether you are a complete beginner or someone looking to sharpen your form, this guide covers everything you need to know.
7 Benefits of Leg Raises You Should Know
Strengthens the Lower Abs
Leg raises are one of the few exercises that directly challenge the lower portion of the rectus abdominis — the area most people struggle to activate. Regular practice builds visible definition and functional strength in this region over time.
Improves Hip Flexor Strength
Your hip flexors control how you walk, run, and climb stairs. Leg raises load these muscles through a full range of motion, gradually improving their strength and resilience. Stronger hip flexors also reduce the risk of lower-back strain during daily activities. If you want to complement this with better running performance, stronger hip flexors are a great foundation to build first.
Builds Core Stability
Every rep of a leg raise demands that your torso stays braced and still. Over time, this teaches your deep stabilising muscles — the transverse abdominis and multifidus — to fire automatically, improving posture and balance throughout the day.
Reduces Lower-Back Discomfort
A weak core is a leading contributor to lower-back pain. By strengthening the muscles that support your lumbar spine, leg raises may gradually ease discomfort and help you maintain better spinal alignment during extended sitting or standing.
Supports Fat Loss When Combined with Cardio
While no single exercise targets fat in one area, leg raises contribute to overall calorie expenditure and muscle development. Pairing them with a consistent cardio and strength routine supports a body composition change over time. For a broader approach, see this guide on losing belly fat through structured training.
Requires Zero Equipment
You need only a flat surface. This makes leg raises one of the most accessible core exercises available — perfect for home workouts at any hour.
Adaptable for All Fitness Levels
From bent-knee variations for beginners to weighted straight leg raises for advanced trainees, this exercise scales easily. You can progress at your own pace without ever needing a machine.
How to Get Started with Leg Raises
What You Need to Begin
All you need is a yoga mat or a firm, flat surface. If you experience lower-back discomfort during floor work, a folded towel under your lumbar spine can help in the early stages. No dumbbells, no bench, and no gym membership required.
Setting Realistic Goals
Start with two to three sets of eight to ten reps, three days a week. Your first goal is not volume — it is control. A slow, deliberate rep with proper form is worth ten rushed, sloppy ones. Expect to feel your hip flexors more than your abs in the first week; this is normal. Core activation improves with consistency, not intensity.
Start with the Basics
Begin with the bent-knee leg raise before attempting the straight leg version. Lying flat, bring your knees to a 90-degree angle and slowly lower and raise them together. Once you can do three sets of twelve with complete control and a flat lower back, progress to the straight leg raise. The fundamentals of building strength from scratch are the same whether you are doing leg raises or any other movement — a solid guide on increasing overall body strength can help you build that broader foundation alongside your core work.
Best Leg Raise Exercises to Try
Flat Floor Leg Raise (Straight Leg Lift)
Lie on your back with legs fully extended and hands placed flat beside your hips or tucked slightly under your lower back. Keeping your legs together and knees locked, raise them to 90 degrees, then lower slowly without letting your heels touch the floor. This is the classic straight leg lift exercise and the benchmark for core strength assessment. 3 sets × 10–15 reps.
Bent-Knee Leg Raise
Identical starting position, but knees are bent at roughly 90 degrees throughout the movement. This variation reduces the lever arm, making it ideal for beginners or anyone building back-to-basics core strength. 3 sets × 12 reps.
Hanging Leg Raise
Grip a pull-up bar with both hands, let your body hang freely, then raise your legs to hip height (or higher as you progress). This is the most demanding variation — it trains the entire anterior chain simultaneously. 3 sets × 6–10 reps.
Scissor Leg Raise
Start in the standard lying position and raise both legs to 45 degrees. Alternate raising and lowering each leg in a scissoring motion without letting either foot rest on the floor. This adds an anti-rotation challenge. 3 sets × 20 alternating reps.
Side-Lying Leg Raise
Lying on your side with your body in a straight line, raise the top leg to about 45 degrees and lower it with control. This variation targets the hip abductors and outer glutes — often neglected but critical for knee health and lateral stability. 3 sets × 15 reps each side.
Flutter Kicks
From the flat floor position, raise both legs about 15 centimetres off the ground and alternate small, rapid kicks. Keep your lower back pressed firmly into the floor throughout. This is an excellent endurance variation for the lower abs and hip flexors. 3 sets × 20–30 seconds.
Weighted Leg Raise
Once you can perform three sets of fifteen clean reps with straight legs, add a light dumbbell gripped between your feet. Progress slowly — even half a kilogram dramatically increases the challenge. 3 sets × 8–10 reps.
Common Mistakes to Avoid
Letting the Lower Back Arch
This is the most frequent error. When the hip flexors are weak or fatigued, the lower back arches away from the floor to compensate — shifting load onto the lumbar spine and away from the core. Press your lower back firmly into the mat before you lift, and stop the set if the arch returns. Using the bent-knee variation or reducing your range of motion is always smarter than pushing through poor form.
Skipping the Warm-Up
Cold hip flexors and a stiff lumbar spine are an injury waiting to happen. Spend three to five minutes on dynamic warm-up movements — hip circles, glute bridges, and cat-cow stretches — before your first set. This meaningfully reduces the risk of strain.
Using Momentum Instead of Muscle
Swinging the legs up quickly and dropping them fast bypasses the muscles you are trying to train. Aim for a two-second lift and a three-second descent. The eccentric (lowering) phase is where most of the real strength adaptation happens.
Inconsistency
Many people do leg raises intensively for a week, then stop for two. Core strength responds to progressive, regular stimulus — not occasional bursts. Three consistent sessions per week for eight weeks will outperform daily sessions for ten days followed by a month off. Consistency is the variable that separates people who see results from those who do not.
Who Should Try Leg Raises?
Beginners
The bent-knee variation requires no prior fitness experience and can be performed on any flat surface. If you are new to structured exercise, leg raises are one of the safest and most effective places to start building core awareness and strength.
Women
Leg raises build lean, functional core strength without adding bulk. The concern that core training will make women look wider is a persistent myth — this exercise tones and stabilises rather than enlarges. Women who do leg raises regularly often report better posture, reduced bloating sensation, and improved comfort during daily movement.
Older Adults
A strong core is one of the most protective factors against falls and lower-back injury as we age. Leg raises, especially the bent-knee variation, are low-impact and can be performed lying down, making them accessible regardless of mobility limitations. If you have a diagnosed spinal condition or recent surgery, please consult your doctor before starting.
Working Professionals
Extended sitting compresses the hip flexors and weakens the lower abs — a combination that leads to the rounded-shoulder, forward-tilted posture that affects many desk workers. A ten-minute leg raise routine done at home before or after work directly counters these effects without requiring a commute to a gym.
Build Strength with a Routine That Actually Works
Building a strong core is not about doing the hardest exercise you can find — it is about doing the right exercises, correctly, every day. A structured programme with expert guidance makes the difference between progress and plateaus.
What you get with Habuild’s Strong Everyday programme:
- Daily live guided strength and yoga sessions
- Beginner-to-advanced progression built into the schedule
- No-equipment, home-friendly workouts including core-focused sessions
- Expert guidance to ensure correct form on every exercise
- Community support that keeps you consistent week after week
If you want to understand how to structure your strength work beyond core exercises, this resource on doing strength training at home covers the full picture.
Start Your Strength Training Journey
Frequently Asked Questions
What is a leg raise exercise?
A leg raise is a bodyweight core exercise performed by lying flat on your back (or hanging from a bar) and raising your legs using abdominal and hip flexor strength. It targets the lower abs, hip flexors, and spinal stabilisers, making it one of the most efficient core movements available.
Are leg raises good for beginners?
Yes. The bent-knee variation is specifically designed for beginners and requires no equipment or prior fitness experience. Start with two sets of eight to ten reps and progress gradually as your core strength builds. Form matters far more than volume at this stage.
How often should I do leg raises?
Three to four times per week is ideal for most people. Your core muscles — like any muscle group — need recovery time between sessions to adapt and grow stronger. Doing them daily at high volume is not necessary and can lead to hip flexor fatigue.
Can women do leg raises?
Absolutely. Leg raises are especially effective for women looking to build functional lower-core strength and improve posture. They do not create bulk — they build lean, stabilising muscle. Women at all fitness levels, including those returning after pregnancy (with medical clearance), can benefit from this exercise.
Do I need any equipment for leg raises?
No equipment is needed for floor variations. A yoga mat is helpful for comfort, but even that is optional. The hanging leg raise requires a pull-up bar, but all ground-based versions need nothing at all.
How long before I see results from leg raises?
Most people notice improved core engagement and reduced lower-back tension within two to three weeks of consistent practice. Visible strength improvements in the lower abs typically become apparent after six to eight weeks of regular, progressive training. Results vary based on diet, overall activity level, and consistency of practice.