How hard should I be pushing against my legs?

You should push as hard as you can while still maintaining perfect form and keeping your lower back flat against the mat. If your back begins to arch, reduce the pressure slightly.

Where should I feel this exercise the most?

You should feel a deep activation throughout your entire abdominal wall. You may also feel tension in your hip flexors and upper lats as you apply downward pressure.

Can I do this exercise if I have lower back pain?

This is often used as a rehabilitative movement because it stabilizes the spine. However, you should stop immediately if you feel sharp pain or if you cannot keep your spine neutral.

Double-Leg Abdominal Press: Form and Guide

Master the Double-Leg Abdominal Press with our expert guide to build core stability, improve posture, and strengthen your deep abdominal muscles.

How to Perform

Lie flat on your back on a gym mat with your knees bent at a 90-degree angle and your feet lifted off the floor.
Position your knees directly over your hips in a tabletop position while keeping your shins parallel to the ground.
Place your palms firmly against the tops of your thighs just above your knees.
Take a deep breath and exhale while simultaneously pushing your hands into your thighs and resisting the movement with your legs.
Maintain maximum tension for three to five seconds while pressing your lower back firmly into the floor.
Slowly release the tension and inhale before repeating the movement for the desired number of repetitions.

Common Mistakes

Arching the lower back away from the mat
Holding your breath during the tension phase
Pulling the knees too close to the chest
Applying uneven pressure between the left and right sides

Muscles Worked

Primary movers

Stabilizers

Hip Flexors
Obliques
Transverse Abdominis

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Abs · Core