Leg Raises

Leg raises focus on lower abs and hip flexors for pelvic control with proper leg raise form. Hanging variations intensify the workout, boosting core endurance and aiding in better spinal alignment.

📋 How to Do?

Hang from bar, hands shoulder-width.
Engage core, raise legs to 90 degrees slowly.
Lower without swinging, inhale.
3 sets of 10-15 reps.

Engage core to keep pelvis neutral, avoid swinging by slowing reps, and bend knees if straight-leg strains back—use captain’s chair for support in early stages.

💪 Working Muscles

Primary: Rectus Abdominis (lower fibers for pelvic tilt and leg lift); Iliopsoas (hip flexion to raise legs); Secondary: Obliques (side stabilization); Quadriceps (knee extension if straight-leg variation)

Equipment Needed: Pull-up bar or captain's chair

Difficulty: Intermediate

✨ Benefits

Leg raises strengthen hip flexors for superior leg control and kicking power, while improving core stability in compound exercises like squats. The benefits of leg raises extend to athletic performance, enhancing lifts and reducing lower body imbalances.