The leg lift exercise is one of the fastest and most effective ways to strengthen your core in minutes. Whether you want lower ab definition, better posture, or improved sports performance, leg lifts are a go-to move.
Leg lifts (also called leg raises) directly target the lower abs, hip flexors, and stabilizing muscles, areas that are often neglected by standard crunches or sit-ups. Understanding how to do them properly—and the variations available—helps you build a solid foundation, protect your spine, and enhance total-body strength.
This guide covers the benefits, variations, muscles worked, step-by-step instructions, tips, and FAQs to help you master the ultimate leg lift exercise.
What Are Leg Lifts?
Leg lifts involve raising and lowering your legs while keeping your torso stable. They can be performed lying on the floor, hanging from a bar, or even in a plank position. Unlike crunches, which focus on the upper abs, leg lifts emphasize the lower abdominal region and engage multiple stabilizers.
Benefits of Leg Lifts
Leg lifts aren’t just about aesthetics—they deliver wide-ranging functional benefits:
- Strengthen Core Muscles → Targets rectus abdominis, transverse abdominis, and obliques.
- Improve Hip Flexor Power → Crucial for running, jumping, and athletic movement.
- Protect the Lower Back → Supports spinal stability and posture.
- Enhance Sports Performance → Core stability improves rotational power for tennis, golf, and baseball.
- Define Abs Faster → Especially effective for sculpting the lower abs when paired with diet and cardio.
- Accessible for All Levels → Can be done at home without equipment or made advanced with hanging versions.
Muscles Worked During Leg Lifts
- Rectus Abdominis (six-pack muscle)
- Hip Flexors (Iliopsoas)
- Obliques (when adding twists)
- Quadriceps
- Glutes (with plank variations)
- Stabilizers (serratus anterior, spinal erectors)
👉 Research shows hanging leg raises can activate abdominal muscles at over 130% maximal voluntary contraction (MVC)—making them one of the most effective ab exercises.
How to Do a Standard Lying Leg Lift
Follow these steps for the classic version:
- Start Position: Lie flat on your back, legs extended, arms by your sides (or hands under your hips for support).
- Engage Core: Brace your abs and press your lower back into the floor.
- Lift Legs: Keeping them straight, slowly raise your legs to about 90° (perpendicular to the floor).
- Lower Slowly: Without arching your back, lower legs until they are just above the floor.
- Repeat: Perform 10–15 reps, 2–3 sets.
Trainer Tip: Avoid swinging your legs—control is key for maximum results.
Variations of Leg Lifts for Core and Lower Body Strength
Leg lifts are one of the most effective bodyweight moves for sculpting the abs, strengthening the hip flexors, and improving overall core stability. Beyond the classic floor leg lift, there are several variations you can add to your routine to challenge different muscle groups. Here are the top variations of leg lifts, explained in detail:
1. Hanging Leg Raise (Advanced)
How to do it:
- Hang from a pull-up bar with arms fully extended and legs straight.
- Engage your core and lift your legs to hip level or higher.
- Slowly lower your legs back down with control.
Muscles Worked:
- Lower abdominals
- Hip flexors
- Obliques (if twisting is added)
Trainer Tip:
Avoid swinging your legs for momentum. Keep the movement slow and controlled for maximum ab engagement. Beginners can start with bent-knee raises before progressing to straight-leg raises.
Why it Works:
This is one of the most challenging leg lift variations, often used by athletes and gymnasts. It maximizes abdominal activation and builds grip and forearm strength from hanging.
2. Plank Leg Lift
How to do it:
- Start in a forearm plank, elbows under shoulders, core braced.
- Keeping hips level, lift one leg off the ground a few inches.
- Hold briefly, then lower and switch sides.
Muscles Worked:
- Core (transverse abdominis, rectus abdominis)
- Glutes
- Shoulders (stabilization)
Trainer Tip:
Don’t let your hips rotate or sag. Think about squeezing your glutes and keeping your body in a straight line.
Why it Works:
This move strengthens your core while also activating glutes, giving you a two-in-one workout for stability and posture.
3. Side-Lying Leg Lift
How to do it:
- Lie on your side, legs stacked, head resting on your arm.
- Lift your top leg upward, keeping it straight.
- Slowly lower back down without touching the bottom leg.
Muscles Worked:
- Obliques (for stability)
- Outer thighs (hip abductors, glute medius)
Trainer Tip:
Control the motion and avoid leaning backward. Add ankle weights for more resistance.
Why it Works:
This exercise tones the outer thighs and strengthens the hips, improving balance and athletic performance.
4. Reverse Crunch (Leg Lift Variation)
How to do it:
- Lie on your back, knees bent at 90°, feet lifted.
- Curl your hips up off the ground as you lift your legs toward your chest.
- Slowly lower your hips back down.
Muscles Worked:
- Lower abs (rectus abdominis, especially lower portion)
- Hip flexors
Trainer Tip:
Focus on curling the hips, not just swinging the legs. Place hands under your glutes for extra support if needed.
Why it Works:
This variation reduces strain on the lower back while specifically targeting the lower abs—often the hardest area to strengthen.
5. Leg Lift with Twist
How to do it:
- Lie on your back, legs extended.
- Lift your legs toward the ceiling.
- As you lower them, rotate your hips slightly to the left, then right on the next rep.
Muscles Worked:
- Abs (rectus abdominis)
- Obliques (rotational emphasis)
- Hip flexors
Trainer Tip:
Keep the twist controlled—avoid swinging side to side. Only rotate as far as you can while keeping your shoulders grounded.
Why it Works:
By adding a twist, you activate the obliques for rotational strength. This move also mimics sports movements like swinging, punching, or throwing.
Common Mistakes to Avoid
- Arching the lower back → Keep it pressed into the mat.
- Using momentum → Perform slowly for better engagement.
- Holding your breath → Exhale as you lift, inhale as you lower.
- Lifting too high → A 45–90° range is effective; don’t overextend.
Trainer Tips for Better Results
- Place hands under hips if you feel back strain.
- Add ankle weights or resistance bands for progression.
- Pair leg lifts with planks, bicycle crunches, and squats for a balanced core.
- For fat loss, combine with cardio and resistance training—leg lifts alone won’t burn belly fat.
FAQs About Leg Lifts
1. Do leg lifts burn belly fat?
No. Leg lifts strengthen and define abs, but fat loss requires calorie deficit and cardio.
2. Are leg lifts safe for beginners?
Yes—start with bent-knee lifts or lying versions to avoid back strain.
3. How many leg lifts should I do daily?
2–3 sets of 10–15 reps is ideal. Beginners can start with fewer reps.
4. Can leg lifts hurt my lower back?
If done incorrectly, yes. Always keep your core engaged and back pressed to the floor.
5. What’s the difference between leg lifts and crunches?
Crunches target upper abs, while leg lifts emphasize lower abs and hip flexors.
6. Are hanging leg raises better than lying leg lifts?
Yes, they provide more activation, but they require more strength and equipment.
7. Can I add leg lifts to my daily routine?
Absolutely—they’re quick, equipment-free, and fit into warm-ups or finishers.
Conclusion
The leg lift exercise is a powerhouse move for building a stronger, leaner core in just minutes a day. From beginners to athletes, its variations suit every fitness level.
👉 If you’re serious about sculpting your abs and improving stability, start incorporating lying or hanging leg lifts into your routine today.