Calisthenics
Abs (rectus abdominis)
Hip flexors
Intermediate
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Calisthenics
Leg Raises
Lie on your back and raise both legs under control to train the lower abs and hip flexors. Keep the range strict so the lower back stays comfortable.
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Suggested use
Sets
3
Reps
8-12
Rest
1m 00s
Calisthenics
Core
Intermediate
Strength
Endurance
Flexion
Muscles worked
Primary
Abs (rectus abdominis)
Hip flexors
Secondary
Obliques
Transverse abdominis
Equipment
Yoga mat
How to do it
- Lie on your back with your legs straight and together, arms by your sides.
- Gently brace your core and keep your lower back close to the floor.
- Lift both legs with control until they are roughly vertical or as high as you can manage without momentum.
- Pause briefly at the top while keeping your knees soft but mostly straight.
- Lower slowly, stopping before your lower back arches or your heels touch down hard.
- Reset your brace before the next rep.
Common mistakes
- Swinging the legs up with momentum.
- Letting the lower back arch off the floor during the lowering phase.
- Dropping the heels quickly instead of controlling the descent.
- Holding the breath when the set gets difficult.
Safety first
- Use a smaller range or bend your knees if your lower back starts to arch.
- Move slowly and stop the set if you feel sharp back, hip or groin pain.
- Choose hollow holds or dead bugs first if full leg raises are too demanding.
Who should avoid or modify
- Current lower-back pain that worsens when both legs lower - choose an easier core option and consult a licensed clinician if symptoms persist.
- Recent abdominal, hip or lower-back surgery - seek medical clearance before loading the position.
Breathing and tempo
Breathing: Exhale as the legs lift; inhale slowly as they lower.
Tempo: 2-1-3 - lift smoothly, pause, lower under control.
