Leg Lift Exercise Guide: How to Master Leg Lifts

The leg lift is a bodyweight exercise that targets muscle groups throughout your body, including the lower and upper abs, hamstrings, quadriceps, hip flexors, and lower back muscles. Leg lifts are also known as double leg lifts. Perform leg lifts by lying on your back, activating your core, and lifting your legs off the floor. Raise your legs slightly before returning them to the starting position.

For leg lifts, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Start by lying face-up on an exercise mat with your legs straight. Place your arms by your sides with your palms facing down or place your hands under your glutes.
2. 2. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your pelvis should be slightly tucked and your ribs should be down.
3. 3. Engage your core as you lift your legs slightly off the ground and point your toes away from your body. All repetitions should begin from this position.
4. 4. While maintaining your alignment, lift your legs 3–5 inches away from your starting position. Pause at the top of the movement.
5. 5. While keeping your core engaged and your upper body in contact with the exercise mat, slowly lower your legs until your legs are just above the ground. Come to a complete stop at the bottom of the movement.
6. 6. Repeat for the desired number of repetitions.

Once you’ve mastered basic leg lifts, try these variations to make the exercise more challenging.

1. 1. Weighted leg lifts: To perform weighted leg lifts, wear ankle weights or hold a dumbbell between your feet as you practice the leg lift movement.
2. 2. Straight leg raises: To go through a greater range of motion than a standard leg lift, practice straight leg raises by lifting your legs until your knees are directly over your hips.
3. 3. Side leg lifts: If you want to work your glutes and the muscles that run along your inner thighs, perform side leg lifts by resting on your side and lifting one leg laterally.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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