Core
Leg Raise
Build foundational core stability and lower abdominal strength with controlled, purposeful movement.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your legs extended and your arms resting at your sides or tucked slightly under your glutes for support.
Press your lower back firmly into the floor to engage your core and eliminate any arching in your spine.
Breathe out as you slowly lift both legs together toward the ceiling while keeping them as straight as possible.
Continue the upward movement until your hips begin to lift off the floor or your legs are perpendicular to your body.
Lower your legs back down with a slow, controlled motion until they are just a few inches above the floor.
Pause briefly at the bottom without letting your feet touch the ground before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back off the floor during the descent
- Using momentum or swinging the legs to complete the lift
- Holding your breath instead of exhaling on the exertion
- Bending the knees excessively which reduces the tension on the core
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.