Leg Lift

Muscle Groups Involved

Hip Flexor - Primary
Quads - Primary
Abs/Core - Primary

Highlights

Brace your abs and flatten your back to the floor before lifting your leg.
Do not let your abs dome. Keep them flat.
Lower under control.
Do not arch your back.

Description

The Leg lift is a straightforward core-strengthening exercise. Leg lifts target the lower abdominal muscles and hip flexors, promoting core strength and stability. To perform Leg Lifts, start in a

The Leg lift is a straightforward core-strengthening exercise. Leg lifts target the lower abdominal muscles and hip flexors, promoting core strength and stability. To perform Leg Lifts, start in a lying position on your back with your arms by your sides. Alternately, you can place your hands under the small of your back to maintain a neutral spine position. Keep your legs together and straight. Start the movement by bracing your abdominals and flattening your back against the ground or the backs of your hands. Lift both legs off the ground simultaneously, using your abdominal muscles to raise them until they are approximately a foot off the floor. Hold briefly at the top, then lower your legs back down with control, avoiding arching your back. Pause briefly without touching or resting on the floor and repeat the movement.

Common Mistakes

Do not place your hands under your buttocks for support as this wedges your

Do not place your hands under your buttocks for support as this wedges your pelvis in place and may cause unnecessary strain to your back while limiting the effectiveness of the exercise.

Pro Tips

If you feel or hear a click in your hip, stretch your hip flexors. The purp

If you feel or hear a click in your hip, stretch your hip flexors. The purpose of this exercise is to use your legs to add resistance to your abdominals so that your pelvis does not anteriorly rotate. Put more simply, this is an isometric exercise where you do not want to crunch your abdominals. Keep your abs braced and control your breathing to maintain that brace during the entire exercise.

Purpose

Leg Lifts are great for targeting the lower abdominals and the hip flexors.

Leg Lifts are great for targeting the lower abdominals and the hip flexors. This variation keeps the tension high at the most challenging portion of the movement. This is also a great "anti-extension" exercise which teaches you to brace your core in a neutral position instead of hyperextending.

Form

Your back should be pressed firmly into the ground or against your hands to

Your back should be pressed firmly into the ground or against your hands to maintain a neutral spine position. Arching your back can cause pain and decrease the effectiveness of the exercise.

Additional Names

Leg Raise, Lying Leg Raise