Core
Leg Raises, Standing
A low-impact core stability movement designed to isolate the lower abdominals and improve hip flexor mobility.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet together and your arms relaxed at your sides or on your hips for balance.
Engage your core by pulling your navel toward your spine while maintaining a neutral pelvis.
Lift one leg straight out in front of you as high as possible without rounding your lower back or leaning backward.
Pause for a second at the top of the movement to maximize muscle contraction.
Lower your leg back to the starting position in a slow and controlled manner.
Repeat the movement with the opposite leg and continue alternating for the duration of the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to compensate for limited hip range of motion.
- Leaning the torso backward to gain artificial height on the leg lift.
- Using momentum or swinging the leg instead of using controlled muscle tension.
- Locking the standing knee completely rather than keeping a micro-bend for stability.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.