Medicine Ball Straight Leg Raise (How To, Muscles Worked)

The Medicine Ball Straight Leg Raise is a core-strengthening exercise that targets the lower abdominals and hip flexors while improving control and stability. Adding a medicine ball increases resistance and helps enhance both strength and coordination through the lower core.

It’s a simple yet effective movement for developing a strong, stable midsection.

Primary Muscles Worked: Abdominals (Lower), Hip Flexors
Secondary Muscles Worked: Obliques, Quadriceps, Core Stabilizers
Equipment Needed: Medicine Ball and Mat

How To Do Med Ball Straight Leg Raises

Step-by-Step Instructions

Set-Up:
- Lie flat on your back with your legs extended and a medicine ball held between your feet (or ankles).
- Place your arms by your sides with palms down for stability, or extend them overhead for a greater challenge.
- Engage your core by pressing your lower back gently into the floor.
Execution:
- Keeping your legs straight, raise them together until they’re perpendicular to the floor.
- Pause briefly at the top, keeping control of the medicine ball.
- Slowly lower your legs back down toward the ground, stopping just before your heels touch the floor.
- Repeat for the desired number of reps, maintaining steady tension through your core.
Tips for Proper Form:
- Keep your lower back pressed into the floor, avoid arching.
- Move in a slow, controlled tempo to maintain constant tension.
- Don’t let the ball swing; keep your legs stable and engaged.
- Exhale as you raise your legs and inhale as you lower them.

Key Benefits

Builds strength in the lower abs and hip flexors.
Improves core control and stability under load.
Enhances coordination and muscle endurance.
Strengthens the connection between the upper and lower body.

Modifications and Variations

Easier Option:
- Perform without the medicine ball.
- Bend your knees slightly during the raise to reduce tension.
Harder Option:
- Add a pause at the bottom of each rep.
- Hold a second medicine ball overhead for increased core demand.
- Perform Leg Raise to Hip Lift by adding a small lift at the top to engage the upper abs.

Common Mistakes

Arching the Lower Back: Keep your abs braced and back pressed down.
Swinging the Legs: Control the movement, avoid using momentum.
Holding Breath: Keep breathing steadily to maintain core engagement.
Dropping Too Fast: The lowering phase is key, move slowly and controlled.

Reps and Sets Recommendations

For Strength: 3–4 sets of 8–10 slow reps.
For Hypertrophy/Endurance: 3–4 sets of 10–15 controlled reps.
For Core Activation: 2–3 sets of 12–20 lighter, rhythmic reps.

Medicine Ball Leg Raise Variations

Straight Leg Leg Raise

The simplest variation for Med Ball Leg Raises is to simply remove the medicine ball and do Straight Leg Leg Raises.

If you’re finding the medicine ball version too difficult, or if you simply do not have a medicine ball, the bodyweight version of the exercise is still extremely effective.

Med Ball Straight Leg Raise Alternatives

Need an alternative for Med Ball Straight Leg Raises? Here are a couple of exercises that you may be able to use as a substitute.

Suitcase Crunches

Suitcase Crunches are another one of my favorite bodyweight core exercises that focuses on the lower abs.

Balance sitting on your butt with your feet and shoulders up off the ground. Crunch in, bringing your knees and shoulders together – like closing a suitcase – and then extend back out.

These can also be done with a medicine ball (or weight plate) to add some extra resistance.

Knees to Elbows

Want to ramp up the challenge? Try Knees to Elbows.

For Knees to Elbows you’ll need a sturdy pull-up bar. Grab the bar with an overhead grip and flex the elbows.

Now crunch up, bringing the knees up and lightly touching the elbows. Control the legs on the way down to keep yourself from swinging uncontrollably back and forth.