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Classic leg raises for the abdominal muscles

The common leg raising exercise for strengthening the abdominal muscles is widely popular. In the following lines, you will receive more detailed information about body positioning and the execution variations of this exercise. Ultimately, you can perform the traditional leg raise in different versions: with bent knees, straight legs, or even while lying on a bench.

Body position

To effectively train the lower abdominal muscles during lying leg raises, you lie on your back. Depending on the exercise variation, you can either be on the floor or on a bench. Your legs should be extended, and your arms are also stretched out beside your body. Simply place your palms on the floor to ensure the necessary stability during the execution.

Movement execution

Once you have assumed your starting position, you begin the exercise by pulling your legs towards your chest as you inhale. Move your thighs to the extent that they end up perpendicular to the floor. Your shins form a right angle with your thighs, lifting your legs and keeping your knees in the air. You can slightly raise your buttocks, but your lower back should always touch the ground. Then, take a pause and return to the initial position, with your legs resting on the floor, as you exhale. This variation of the exercise shares some similarities with the lying knee raise. However, with the lying knee raise, you do not place your legs on the ground, in contrast to leg raises.

Moreover

To commence this variation of the classic leg lift while lying down, raise your legs vertically. Keep your legs slightly bent to protect your joints, maintaining a minimal knee flexion. You may, however, lift your buttocks slightly to create or enhance the muscle stimulus. Keep your upper body, head, and neck still. Tighten your abdomen and slowly lower your legs afterward. Continue the downward movement until your lower back still touches the floor. Your legs may briefly graze the ground. Breathe out slowly during this phase. Then inhale and start the exercise again from the beginning.

Also think about

During the classic leg raise on a bench, the thighs remain on the bench while the shins and knees hang freely in the air. The legs form a straight, horizontal line. As you exhale, you now move the legs upward until they are nearly perpendicular. A slight bend in the knees is maintained. Ensure that your lower back touches the bench as you lift your buttocks slightly. Subsequently, return to the starting position, maintaining tension in your abdominal muscles throughout the entire exercise.

Stressed muscles and common mistakes

Additional information regarding the targeted muscles and common mistakes when performing the exercise "Classic Leg Raises for the Abdominals" is available on the website "Leg Raises Lying Down / Leg Raises / Leg Lifts."

Alternative variants to classic leg raises for the abdominal muscles

To add variety to your training, you can incorporate similar exercises or explore further variations of the classic leg raise for the abdominal muscles.

Leg raises with hip roll

This is an abdominal exercise performed on the floor. Due to the absence of equipment, leg raises with a hip roll can be practiced in various locations. The straightforward execution of the movement makes this exercise particularly beginner-friendly.

Leg raises lying with partner

Engage in Leg Raises with a partner in a supine exercise to receive assistance from your training buddy. The partner lying down firmly grasps the legs of the standing athlete to ensure stability and harness the full power from the abdominal muscles. Subsequently, the legs are lifted upwards. Since many athletes prefer collaborating with a training partner, this exercise provides an opportunity to infuse variety and enjoyment into the training routine.

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