Leg raises (also known as leg lifts) are a strength training exercise primarily targeting the iliopsoas muscles (the anterior hip flexors). They also engage the abdominal muscles isometrically, which helps stabilize the body during the movement. This makes leg raises effective for strengthening the rectus abdominis (the "six-pack" muscle) and the internal and external oblique muscles. There are several variations of leg raises:
- Lying leg raises: Done by lying on your back and lifting your legs upward without bending the knees. The harder part is usually the beginning when legs are parallel to the floor.
- Side-lying leg raises: Target the hip abductors (outer thigh muscles) by lifting the bottom leg upward while lying on your side.
- Seated leg raises: Performed seated, partially bearing body weight through the hands while lifting legs.
- Weighted leg raises: Adding weights held between the feet or lifting a barbell/dumbbell by thigh raise for increased resistance.
Benefits of leg raises include strengthening lower abdominal, hip flexors, improving core stability, enhancing balance and posture, and reducing lower back pain risk. They are bodyweight exercises that generally require no equipment and can be adapted to various fitness levels. Leg raises can also increase hip strength and flexibility, especially beneficial for people who sit for long periods or want to supplement ab-focused workouts like Pilates or general core training. Proper form includes keeping the lower back in contact with the floor, avoiding arching, and engaging the abdominal muscles to control the movement. Overall, leg raises are a versatile core and hip strengthening exercise useful for people of different fitness levels aiming to improve core stability, muscle strength, posture, and flexibility.
