Is it okay if I can't lift my leg very high?

Yes, height is less important than maintaining a neutral spine and keeping the leg straight. Your range of motion will naturally improve as your hip flexors and abs get stronger.

Should I hold onto a wall for balance?

If you find yourself wobbling, lightly touching a wall or chair can help you focus on the abdominal contraction. As your stability improves, try to perform them unsupported to engage more stabilizer muscles.

Where should I feel this exercise the most?

You should feel a deep contraction in your lower abdominals and the front of your hip. You may also feel a slight stretch in the hamstring of the standing leg.

Standing Leg Raises: Form Guide for Core and Hip Strength

Master the standing leg raise with our expert guide. Learn the proper technique to strengthen your abs and hip flexors using only your bodyweight.

How to Perform

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

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

Primary movers

Stabilizers

Hip Flexors
Obliques
Quadriceps

Related Guides

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

Abs · Core