Leg raises
Quick Overview
Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.
Difficulty: Intermediate
Equipment: None (Bodyweight) or Yoga Mat
Target Muscles
- Rectus Abdominis (Lower)
- Hip Flexors (Iliopsoas)
Secondary Muscles
- Obliques
- Transverse Abdominis
How to Perform
- Lie flat on your back with your legs straight out in front of you.
- Place your hands under your lower back for support or by your sides.
- Keeping your legs straight (or slightly bent if needed), slowly raise them towards the ceiling until they are perpendicular to the floor.
- Engage your core and ensure your lower back stays in contact with the floor (or your hands).
- Slowly lower your legs back down, without letting them touch the floor before the next repetition.
Common Mistakes to Avoid
- Arching the lower back off the floor.
- Using momentum to swing the legs.
- Bending the knees too much (if targeting straight leg raises).
- Lowering the legs too quickly.
Benefits of Leg raises
- Strengthens lower abdominal muscles.
- Improves hip flexor strength.
- Enhances core stability.