Leg Raises
Build powerful hip flexors and lower abs with this classic exercise. Progress from bent knee to straight leg variations.
Focus Areas
Prerequisites
Leg Raises
Build powerful hip flexors and lower abs with this classic exercise. Progress from bent knee to straight leg variations.
Prerequisites
Leg raises develop the lower abdominal muscles and hip flexors through a simple yet effective movement pattern. Starting from a hanging or lying position, the exercise involves raising the legs while maintaining core control. The scalable nature—from bent knee raises to straight leg variations—makes this exercise accessible while providing long-term progression potential.
Beyond Movement uses leg raises as a stepping stone to advanced core movements like L-sits and V-sits. The exercise teaches the compression strength essential for gymnastics while building the hip flexor endurance required for sustained holds. We emphasize controlled movement and full range of motion over rushed repetitions, ensuring quality development.
The strength developed through leg raises extends beyond aesthetic ab development to functional performance enhancement. Strong hip flexors improve running efficiency, kicking power, and the ability to maintain positions in gymnastics movements. The exercise also serves as excellent preparation for more advanced compression work, building the specific strength patterns required.
Prerequisites
Master these skills first:
- Basic core strength
- Hanging ability (for hanging version)
- No lower back pain
- Understanding of pelvic control
Common Mistakes
Avoid these errors:
-
Using momentum
Instead: Control entire movement
-
Arching back
Instead: Maintain posterior pelvic tilt
-
Partial range
Instead: Lower completely each rep
-
Neck strain
Instead: Keep head neutral
-
Holding breath
Instead: Breathe throughout
Related Skills
Foundation
Dead Hang
Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.
Foundation
Hollow Body Hold
The fundamental core position for all gymnastics movements. Master this to unlock handstands, levers, and advanced skills.
Foundation
Hip Flexor Activation
Coming Soon
Progression
L-Sit
Build exceptional core strength with this fundamental hold. The L-sit develops compression strength essential for advanced gymnastics movements.
Progression
Toes-to-Bar
Develop explosive core strength and compression with this dynamic exercise. Essential for gymnasts and CrossFit athletes.
Progression
V-Sit
The advanced evolution of the L-sit, requiring exceptional hip compression and core strength. This skill showcases true abdominal power and flexibility.
Progression
Dragon Flag
Coming Soon
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