What if my lower back hurts during this exercise?

Lower back pain often indicates that your spine is arching. Reduce the range of motion by not lowering your legs as far, or place your hands under your glutes to help maintain a neutral pelvis.

Should I keep my legs perfectly straight?

While keeping legs straight maximizes the lever length and difficulty, a slight bend in the knees is acceptable if you have tight hamstrings or are a beginner.

How many repetitions should I perform?

Focus on quality over quantity; aim for 10 to 15 slow, controlled repetitions where you can maintain a flat back against the floor throughout the entire set.

How to Do Leg Raises: Technique and Core Benefits

Master the leg raise with our step-by-step guide. Learn proper form to strengthen your obliques and lower abs while protecting your spine.

How to Perform

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

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

Primary movers

Obliquus externus abdominis

Stabilizers

Rectus abdominis
Iliopsoas
Pectineus

Related Guides

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

Obliquus externus abdominis · Core