Leg raises exercise: technique, variants and program (2026)

Leg raises are one of the most effective exercises for your lower abs and full core. You lift both legs up from a lying or hanging position, which simultaneously engages the rectus abdominis, hip flexors and deep stabilisers. By performing the movement in a controlled way with a flat lower back, you train your core as a complete system rather than one isolated muscle group.

What are leg raises and which muscles do you train?

Leg raises are a core exercise where you lift your legs up through hip flexion, from a lying or hanging position. The exercise differs from classic crunches because multiple muscle groups have to be active at the same time. That makes leg raises a functional core exercise, not an isolated abs exercise.

Primary muscles

The rectus abdominis, with emphasis on the lower portion, is the main engine of the movement. Alongside the abs, the hip flexors play a major role, especially the iliopsoas and the rectus femoris: they drive the leg movement and are heavily loaded with every rep.

Secondary muscles

The obliques along the sides of your torso stabilise your position throughout the movement. The transversus abdominis, the deep layer that wraps your spine like a corset, protects your lower back. The adductors along the inside of your thighs also keep your legs together and contribute to control.

How to perform leg raises correctly, step by step

The lying leg raise is the best starting point for beginners and provides a solid foundation for all other variants. Below you find the execution step by step.

Starting position

Lie on your back on a yoga mat or a flat surface. Stretch your legs out fully and place your arms alongside your body, palms flat on the floor. Actively press your lower back into the mat: there should be no gap between your back and the floor. Brace your abs before you even start moving. This activated baseline position is the foundation of the entire exercise and prevents overload of your lower back.

Upward movement

Bring both legs up at the same time, straight or slightly bent depending on your level. Lift them up in 2 seconds to an angle of 90 degrees or just before. Keep your core braced and make sure your lower back stays in contact with the mat throughout the full upward movement.

Downward movement

Lower your legs in a controlled 3 seconds. Stop just above the floor so the muscles stay under tension and the ground does not do the work for you. This controlled lowering is the moment where you make the most training gains, because the muscles work eccentrically and are therefore engaged harder than in the upward phase.

Breathing and tempo

Breathe out as your legs come up and breathe in as they come down at gyms in Dalen. Maintain a tempo of 2 seconds up and 3 seconds down. Avoid holding your breath, because it raises intra-abdominal pressure in an unwanted way. Research on Thuisarts.nl (official) emphasises that a neutral spine position during hip flexion exercises is essential for long-term injury prevention.

5 most common mistakes with leg raises

Arched lower back. The most common mistake: your lower back lifts off the mat as your legs descend. This puts heavy load on the lumbar vertebrae and raises injury risk. Fix: deliberately press your lower back into the mat and brace your abs before you start.

Using momentum. Swinging your legs instead of controlled lifting kills the training effect, because the muscles do barely any work. Fix: start every rep from a dead stop just above the floor.

Lowering too fast. The lowering phase is at least as valuable as the upward, but most people rush through it. Fix: consciously count three seconds while your legs come down.

Not extending fully. Bent knees during a straight-leg raise reduce the load on the hip flexors significantly. Fix: keep your knees fully straight throughout the entire rep once you have reached that level.

Pulling with your neck. As the exercise gets harder, you unconsciously start lifting your head up too. Fix: let your head rest relaxed on the mat and focus on tension in your abs, not in your neck.

6 variants from easy to hard

Leg raises lend themselves perfectly to progressive overload: every step in the ladder demands more strength, mobility and stability. Move on to the next variant as soon as you can execute the current one effortlessly with good technique.

Beginner: bent knee

Lie on your back and lift your knees up to a 90-degree angle. The bent position shortens the lever and makes the exercise accessible for anyone just starting with core training. Master 3 sets of 12 reps with full control before moving on to straight legs.

Intermediate: lying straight

The classic variant with straight legs from a lying position, as described in the technique section above. This is where most people start once they have built a basic level of core strength. Move on when you reach 3 sets of 15 reps without your lower back lifting off the mat.

Incline leg raise

Perform leg raises on an incline bench, with your head higher than your feet. The incline position increases the range of motion and keeps your abs under tension longer than the flat variant. A good intermediate step for those who want to progress toward bar work but cannot yet handle the hanging variants.

On a bench

Sit at the end of a flat bench with your legs hanging off. Lift them up straight to horizontal. You now also have to actively control your balance and core stability, which makes the exercise harder than the lying version.

Hanging with bent knees

Hang from a pull-up bar and pull your knees up toward your chest. This is a big step up in difficulty: you now also need a strong grip and stable shoulders alongside a strong core.

Hanging straight

The heaviest variant: hang from a bar and lift your straight legs up to horizontal or higher. This requires strong hip flexors, a solid grip and full control of your core throughout the movement. Not for beginners and also not for those who still struggle with the hanging knee variant.

Leg raises program: 4 weeks of progression

A progressive program brings structure to your training and ensures consistent growth. The program below works with 2 to 3 training days per week, with at least one day of rest between sessions.

Sets and reps per week

Week 1: 3 sets of 10 reps with bent knees. Focus on a flat lower back and a fully controlled movement in both directions. Rest 60 seconds between sets.

Week 2: 3 sets of 12 reps with straight legs lying down. Keep the tempo at 2 seconds up and 3 seconds down. Rest 60 seconds between sets.

Week 3: 4 sets of 10 reps lying straight, with a 2-second pause at the top of the movement. The pause eliminates momentum and increases muscle stimulation. Rest 75 seconds between sets.

Week 4: 3 sets of 8 reps hanging knee raises, followed by 2 sets of 10 lying reps as additional volume. Rest 90 seconds between sets.

Frequency and rest

Train leg raises 2 to 3 times per week. Give your core at least 48 hours of recovery between two sessions. Core muscles recover relatively quickly, but do not underestimate the load on the hip flexors. With complaints in the lower back, take an extra rest day and rebuild the load carefully before continuing the program.

Leg raises at home or in the gym: what do you need?

Most leg raise variants require little or no equipment. Still, the right environment makes a big difference as soon as you want to progress to the hanging variants.

At home: minimal equipment

For the lying variants you only need a yoga mat, or even a firm floor. The incline bench variant is harder to replicate at home, but a rolled-up duvet or a wedge-shaped cushion gives a similar angle.

Gym: dip station and pull-up bar

For the hanging variants you need a pull-up bar or a dip station. A dip station is nice because it keeps your wrists in a more neutral position and makes the movement more stable. Most modern Dutch gyms have both pieces of equipment available as part of their functional training zone.

What we saw in Dutch gyms

Based on data from more than 200 Dutch gyms, we see that pull-up bars are now standard at the big chains. Basic-Fit, SportCity and TrainMore have them in virtually every location. Local gyms and boutique studios in cities like gyms in Amsterdam, gyms in Rotterdam and gyms in Utrecht often also have a functional zone with hanging options. Pure Gym and Anytime Fitness follow a similar model. The hanging leg raise is therefore directly available in most Dutch gyms, without additional costs or reservations. Whether you choose home or the gym: the exercise fits in almost any training environment and scales as you get stronger.

Frequently asked questions

Veelgestelde vragen

What are leg raises good for?

Leg raises train your lower abs (rectus abdominis), hip flexors and the stabilising muscles around your pelvis. They strengthen your core, improve your posture and help stabilise your spine. That makes them useful for both athletes and people with a sedentary job. With regular use you see a clear difference in strength and muscle definition after 6 to 8 weeks.

How often per week should you do leg raises?

2 to 3 times per week is optimal. Your abs recover faster than large muscle groups, so 48-hour recovery periods are enough. Start with 3 sets of 10 to 15 reps. As you get stronger, add reps or weight. Do not train your abs daily, because they also need rest to grow and get stronger.

How do you do leg raises on a mat without back pain?

Lie flat on your back with your hands under your tailbone for lumbar support. Always keep your lower back in contact with the mat and brace your core before you lift your legs. Do not bring your legs higher than 90 degrees and lower them under control. If you have chronic back complaints, consult a physiotherapist first.

What is the difference between oblique leg raises and regular leg raises?

Regular leg raises train the rectus abdominis and hip flexors. With oblique leg raises you move the legs sideways or rotate your hips, which also engages the obliques. That extra rotation makes them more effective for a fully defined core and a narrower waist. Combine both variants for the best result.

Are leg raises better than sit-ups for your lower abs?

For the lower abs, leg raises are more effective than sit-ups. Sit-ups mainly activate the upper abs and place more pressure on the lumbar spine. Leg raises focus specifically on the lower portion of the rectus abdominis and the hip flexors. For a complete abs workout, combine both exercises for maximum muscle stimulation.