Straight Leg Raises (How To, Muscles Worked, Benefits)

The Straight Leg Raise is a classic core and hip flexor exercise that strengthens the lower abdominals while improving control and stability through the pelvis. It’s simple, effective, and easy to scale, making it a staple in both strength and rehab programs.

When performed correctly, it builds lower-core endurance and helps reinforce good posture and pelvic control.

Primary Muscles Worked: Abdominals (Lower), Hip Flexors
Secondary Muscles Worked: Obliques, Quadriceps, Core Stabilizers
Equipment Needed: Exercise Mat (optional)

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How To Do Straight Leg Raises

Step-by-Step Instructions

1. Set-Up:
   • Lie flat on your back with your legs extended and feet together.
   • Place your arms by your sides with palms down for support.
   • Engage your core by pressing your lower back gently into the floor.
2. Execution:
   • Keeping your legs straight, lift them together until they reach a 90° angle (or as high as your mobility allows).
   • Pause briefly at the top, keeping tension in your abs.
   • Slowly lower your legs back down until they’re just a few inches above the ground—don’t let them rest between reps.
   • Repeat for the desired number of reps, maintaining control and core engagement.
3. Tips for Proper Form:
   • Keep your lower back pressed into the floor at all times; if it arches, reduce your range of motion.
   • Move slowly, especially during the lowering phase.
   • Exhale as you lift your legs; inhale as you lower them.
   • Keep your legs straight but don’t lock out your knees.

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Key Benefits

• Strengthens the lower abs and hip flexors.
• Improves core control and pelvic stability.
• Builds endurance and coordination in the midsection.
• Great foundational movement for more advanced core exercises (like Hanging Leg Raises or Dragon Flags).

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Modifications and Variations

• Easier Option:
  • Bend your knees slightly (Bent-Leg Raises) to reduce intensity.
  • Perform one leg at a time (Single-Leg Raises) for more control.
• Harder Option:
  • Add a small Hip Lift at the top for upper-ab engagement.
  • Hold a Medicine Ball or ankle weights for added resistance.
  • Perform slow eccentrics (3–5 seconds lowering).

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Common Mistakes

• Arching the Lower Back: Keep abs tight and back pressed down.
• Using Momentum: Move smoothly and under control, avoid swinging the legs.
• Holding Breath: Maintain steady breathing to keep your core engaged.
• Dropping Legs Too Low: Only lower as far as you can while keeping control.

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Reps and Sets Recommendations

• For Strength: 3–4 sets of 8–10 controlled reps.
• For Endurance/Hypertrophy: 3–4 sets of 12–15 reps.
• For Activation/Warm-Up: 2–3 sets of 10–12 light, smooth reps.

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Straight Leg Leg Raise Alternatives

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.

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.

More Links and Info

Looking for more core exercises? Our Exercise Library has dozens of Core Movements, all with complete instructions and coaching tips.

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