Types of Leg Raise Exercise

by Toluwani Oyesola July 28, 2021

Leg raise is a bodyweight strength training exercise that targets the anterior hip flexor (Iliacus). It also helps to strengthen the core muscles, without putting force on the neck. It can be modified into various for depending on your fitness level.

Types of Leg Raises

Standard Leg Raise: This is the beginner friendly level of this workout. It uses only the bodyweight to lift the legs.

Single Leg Raise: It helps to make the exercise lees challenging while focusing on one leg at a time. In this variation you raise only one leg while keeping the other leg above the ground and then switch to the other leg after a couple of reps.

Medicine ball Leg Raise: This variants offers a bit of challenge to the body by placing a medicine ball between the feet, before raising and lowering the legs.

Weighted Leg Raise: In this variation, you place a dumbbell or sand bell between your feet and then doing the leg raises. It is best to keep the weight light to prevent injuries.

Dip Station Leg Raise: It is an airborne leg raise variation. Where you hold on to the dip station with your hands and then stretch your legs out in front of you. A form of modification is to raise a bent knee leg instead of a straight leg.

Hanging Leg Raise: It is another type of leg raise variation. Here you hold on to a pull up bar and then raise your leg straight out or just bend your knees.

Muscles Activated During Leg Raise

Core (Transverse Abdominis, Rectus Abdominis, External Oblique, Internal Oblique).

Hip Anterior flexors ( Psoas major, Rectus Femoris, Sartorius, Iliacus, Pectineus, Tensor Fascia Lata).

Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius).

Muscle Activated During Various Types of Leg Raise

In this section, we look deeper into the muscles activated during the different variations of Leg Raise:

Single Leg Raise: It helps to work the Quadriceps, Core and hamstring (when the leg is pulled with your hands).

Medicine ball Leg Raise: The muscles worked here are the hip adductors, abdominals and the hip flexors.

Weighted Leg Raise: It works the muscles in the foot, the hips and the core.

Dip Station Leg Raise: It helps to work the muscles in the Shoulder, Core and Quadriceps.

Hanging Leg Raise: This variants helps to work the Shoulder, wrist and Calves.

How to Perform Leg Raise

Below are the steps on how to do a standard leg raise

Step 1: Lie in supine position (your back flat on the ground/ mat) and extend your arms. You can choose to extend your hands backwards or straighten them and place them by your side. Press your hands into the ground.

Step 2: Engage your core by tightening your belly and press in your lower back into the ground. Inhale and lift your legs upwards using strength from your core.

Stop lifting once your reach a point where you feel your lower back is starting to peel off the ground.

Step 3: Lower your leg back to the ground in a controlled manner and Exhale while lowering.

Keep your feet a few inches above the ground and repeat.

Benefits of Leg Raises

Completely Body Weight: To do leg raises, you do not need any sort of equipment other a mat (optional) to help support your back.

Core Strength: Doing leg raises regularly helps to strengthen the muscles of the core such as the rectus abdominis and the obliques.

Strong Legs: Leg raises help to strengthen the legs and make movements such as standing, walking, running and jumping easier.

Flexibility: If you are looking to increase you hip and lower back flexibility, then leg raises is one of the best exercises you can add to your routine.

Cons of Wrong Posture

Lower Back Pain: If the movement is not properly controlled and your lower back is raised off the mat, it can result in lower back aches.

Whether you are looking to further challenge your core or add a new exercise to your routine, leg raise is a very good addition as it offers lower risk of injuries and great benefits.