Leg Raises
Build powerful hip flexors and lower abs with this classic exercise. Progress from bent knee to straight leg variations.
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
- Basic core strength
- Hanging ability (for hanging version)
- No lower back pain
- Understanding of pelvic control
Common mistakes
-
Using momentum
Control entire movement
-
Arching back
Maintain posterior pelvic tilt
-
Partial range
Lower completely each rep
-
Neck strain
Keep head neutral
-
Holding breath
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
Common questions about Leg Raises
How long does it take to learn Leg Raises?
Most people need 4-8 weeks of consistent, coached practice. That assumes you can already meet the prerequisites below — starting without them is the single biggest reason progress stalls.
What do you need before starting Leg Raises?
Build these first: Basic core strength,Hanging ability (for hanging version),No lower back pain,Understanding of pelvic control. Each one removes a specific limitation, so working on them is not a detour — it is the fastest route to the skill.
What are the most common Leg Raises mistakes?
- Using momentum — Control entire movement
- Arching back — Maintain posterior pelvic tilt
- Partial range — Lower completely each rep
- Neck strain — Keep head neutral
- Holding breath — Breathe throughout