The leg raise is an effective way to train both your abdominal muscles and hip flexors. A well-developed core is a fundamental requirement to progress in many different sports, such as Olympic weightlifting, running, and swimming. But a strong midline also helps make day-to-day activities like cleaning and carrying groceries much easier.

What is a Leg Raise?

A leg raise can be done in a variety of ways. In essence, a leg raise involves lifting your legs straight in front of you to create a 90-degree angle between your legs and your torso. This engages your lower abdominal muscles and your hip flexors. You can perform leg raises lying down, seated or whilst hanging from designated equipment such as a pull up bar. Each option will have a slightly different intensity and focus. 

What Muscles Do Leg Raises Train?

Although primarily associated with core workouts, leg raises target more muscle groups than just your abs, including -

• Rectus abdominis - responsible for spinal flexing and core engagement.

• Transverse abdominis - crucial for core stability.

• Obliques - not activated as intensely as the rectus abdominis, your obliques help stabilise your body.

• Hip flexors - allows you to lift your knees up to your waist. 

• Quadriceps - whilst not a primary target of this exercise, your quads will help lifting your legs.

Benefits of Performing Leg Raises

Leg raises are a functional exercise that translates directly into key day-to-day activities, but there are plenty of other reasons why you should add leg raises to your training programme, including -

• Better core strength - a strong core really is the foundation on which almost all athletic performances are built. 

• Improved flexibility - leg raises can increase the range of motion of your hip joints and lengthen your glutes and hamstrings. 

• Better posture - a strong and well-developed core helps maintain better posture and spinal alignment, which can help reduce any risk of back injury. 

What is a VKR Machine?

A great benefit of leg raises is that it is a very versatile movement. It can be done with no gym kit at all, making it a great option for when you’re traveling. But there are several types of equipment that can enhance your leg raise experience, such as pull ups bars, gymnastic rings and parallel bars. Other equipment has been specifically designed with leg raises in mind, like the VKR.

A VKR (vertical knee raise) machine offers comfortable foam pads to support your back and arms, which allows you to perform exercises like leg and knee raises (but also tricep dips and various gymnastic holds) with optimal stability and efficiency. Some VKR Machines also have the option to add extensions such as a pull up bar, allowing you to train a wide range of muscles in the comfort of your home gym.

How to Perform a Leg Raise on a VKR Machine

• Position yourself in the VKR Machine by placing your arms on the padding. Grip the handles with a neutral grip – holding the handles with your palms facing towards each other. Let your legs hang down while pressing your back into the pad.

• Brace your core by engaging your abdominal muscles and slowly raise both your legs at the same time. Keep them straight for as long as you can, ideally until you reach a 90-degree angle. 

• Lower your legs back to the starting position in a controlled manner, keeping tension in your abs throughout. 

• Aim for about 10-14 reps for 2-3 sets depending on your fitness levels. Focus on moving your legs slowly and with control throughout your sets. 

If leg raises are a new movement for you, you can scale the exercise by bending your knees to reduce the intensity of the exercise. 

Leg Raise Variations

• Floor leg raises - lie flat on your back and lift your legs towards the ceiling, then slowly lower them back down. You don’t need any equipment for this variation, but you could use a yoga mat for comfort. 

• Knee raises - In a VKR, draw your knees up towards your chest. This option is less intense and suitable for beginners.

• Hanging side knee raises - whilst hanging from a pull up bar, lift your knees towards one side, return to start and repeat on the other side. This shifts the focus of the exercise to your obliques. 

• Hanging leg raises - from a hanging position, raise your legs up to a 90-degree angle or higher.

• Toe-to-bar - while hanging from a pull up bar, lift your legs all the way up so that your toes touch the bar. This exercise is the most advanced variation and requires significant core strength, mobility and control.

Leg raises are a great tool to train core strength and stability at all levels of fitness. The versatility of the exercise allows you to train consistently, but without having to repeat the exact same repetitions again and again. Inspired? Check out our range of Calisthenics Equipment for Home Gyms.

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