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How to Do Leg Raises Correctly for Lower Abs (Avoid Mistakes!)
Yo! If you’ve been grinding leg raises and STILL can’t feel it in your lower abs — or worse, your back’s been screaming at you — then THIS is the content you’ve been waiting for. We’re breaking down how to do leg raises correctly, fixing the mistakes that kill your gains, and unlocking those shredded lower abs 🔥
Let’s not waste time — your lower abs deserve better. Let’s GO!
1: THE LOWER AB HYPE — WHY LEG RAISES MATTER
Lower abs are the holy grail of core training. But here’s the truth: you’re probably not hitting them right. Leg raises isolate your lower abdominal region like no other bodyweight move — IF done properly.
Done wrong? You’re just swinging your legs and wrecking your back.
Here’s what leg raises can give you:
Sculpted V-cut abs
Improved posture
Bulletproof core strength
Better performance in everything from squats to sprints
And it doesn’t take fancy equipment. Just proper form and control. Let’s get into it.
2: FORM FIRST — HOW TO SET UP FOR SUCCESS
Before you even lift a leg, your setup is EVERYTHING.
Starting Position Checklist:
✅ Lie flat on your back
✅ Arms by your sides or under your glutes
✅ Legs straight, heels together
✅ Press your lower back into the floor
Pro Tip: If your lower back arches, you lose the tension in your abs and invite back pain. We’re not here for pain — we’re here for gains.
Now take a deep breath. Lock in your core. Get ready to raise.
3: THE MOVE — STEP-BY-STEP EXECUTION
Here’s the perfect rep:
Engage your core — suck that bellybutton to your spine.
Lift your legs slowly — keep them together and straight.
Raise until they’re vertical — 90 degrees. Don’t overshoot.
Pause at the top — feel that tension? That’s the sweet spot.
Lower with control — go slow, stop just above the floor.
Repeat — 3 sets of 10–15 reps to start.
Control is everything. If you’re rushing it, you’re wasting it.
4: DEADLY MISTAKE #1 — ARCHING YOUR BACK
Arching your lower back during leg raises is the #1 way to mess up your abs — and your spine.
What it looks like:
Your back lifts off the mat, your abs disengage, and your hip flexors take over. Instant pain.
Fix it:
Press your back into the floor like you’re trying to crush a grape.
Put your hands under your glutes if needed.
Don’t lower your legs too far — keep the motion in control.
5: DEADLY MISTAKE #2 — SWINGING YOUR LEGS
Momentum is the enemy of muscle. If you’re swinging your legs like a pendulum, you’re cheating your core out of the work.
Why it happens:
You’re going too fast
You’re tired and trying to finish the set
You don’t have core control
Fix it:
Slow. Down.
Lower your legs to 45° instead of all the way down if needed.
Use a metronome-style count: 2 up, 2 down.
6: DEADLY MISTAKE #3 — USING HIP FLEXORS OVER ABS
If you’re feeling your quads or hips more than your abs, you’re letting the wrong muscles lead.
Fix it:
Slightly bend your knees — less strain on hip flexors
Place a mini resistance band above your knees to activate core
Focus mentally on the abs. Mind-muscle connection is real!
Feel the BURN in the right place. Every rep should hit the abs, not the legs.
7: REGRESSIONS FOR BEGINNERS
Can’t keep your legs straight? Lower back hurting? No shame — regress to progress.
Modified Leg Raises:
Bent-Knee Leg Raises: Bend your knees 90° and lift like a reverse crunch
One-Leg Raises: Lift one leg at a time, alternate
Toe Taps: Keep knees bent, tap toes on the ground
Master these before going full send on advanced versions.
8: PROGRESSIONS FOR BEAST MODE
Ready to level up? These progressions will light up your abs and take your gains next-level.
Advanced Variations:
Hanging Leg Raises (on pull-up bar)
Weighted Leg Raises (ankle weights or dumbbell between feet)
Leg Raise to Hip Lift (add a hip thrust at the top)
Slow Eccentric Drops (take 5 seconds on the way down)
Add intensity without sacrificing form.
9: BREATHE RIGHT — CORE ENGAGEMENT SECRETS
Breathing changes EVERYTHING in core training.
How to Breathe:
Inhale before you lift
Exhale as you raise your legs
Inhale at the top
Exhale during the slow lowering phase
Breathing + bracing = maximum ab activation.
10: THE PERFECT LEG RAISE WORKOUT ROUTINE
Here’s a quick lower ab circuit you can start today:
LEG RAISE ABS BLASTER (3 rounds)
Leg Raises — 15 reps
Flutter Kicks — 30 seconds
Pulse Leg Lifts — 10 reps
Toe Taps — 20 reps
Plank Hold — 30 seconds
Rest 1 minute between rounds
Do this 3–4 times a week, pair it with a clean diet, and those abs will POP.
Lower abs aren’t built on luck — they’re built on precision.
Fix the form. Drop the mistakes. Raise those legs like a PRO.
No more wasted reps. No more back pain. Only pure, targeted ab gains.
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