Leg Raises Guide: How to Do Leg Raises With Perfect Form

The leg raise, also known as the straight leg raise or the lying leg raise, is a bodyweight exercise that targets your abdominal muscles, particularly the lower abs. With proper form, leg raises work muscle groups throughout your whole body, including the rectus abdominis, hip flexor muscles, hamstrings, and lower back muscles. If you want to try a more advanced variation, consider attaching ankle weights or trying the hanging leg raise.

For leg raises, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique through the full range of motion.

1. 1. Lie face-up on an exercise mat with your legs straight and feet together.
2. 2. Place your arms by your sides with your palms facing down, or place your hands under your glutes.
3. 3. Engage your core.
4. 4. While keeping your legs straight, lift your legs a couple inches off the ground, and point your toes away from your body. 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. All repetitions begin from this position.
5. 5. While maintaining your alignment, raise your legs until your knees are directly over your hips or until your glutes lift slightly off the ground. Your legs should form a 90-degree angle with your upper body.
6. 6. Pause for a second at the top of the movement.
7. 7. While keeping your core engaged and your upper body in contact with the exercise mat, slowly lower your legs until they are just above the ground.
8. 8. Come to a complete stop at the bottom of the movement.
9. 9. Repeat for your desired number of repetitions.

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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