7 Expert-Verified Benefits Of Leg Raises For Core & Flexibility

Leg raises are one of the simplest yet most effective exercises for strengthening your core and hip flexors. They primarily target the lower abs while also working the obliques and supporting muscles in your hips and lower back.

The benefits of leg raises go beyond aesthetics. They may help improve posture, boost mobility, and reduce lower-back discomfort when performed correctly. Whether you’re a beginner or looking to enhance your ab routine, this underrated move deserves a spot in your workouts.

7 Benefits Of Leg Raises

If leg raises aren’t a regular part of your workout routine, they will be after you read about these benefits.

A Stronger Core

One of the most well-known benefits of leg raises is their ability to build core strength and activate deep abdominal muscles. This includes targeting the obliques and both the upper and lower rectus abdominis.

The obliques, located along the sides of your torso, support spinal rotation and help stabilize your ribcage. Leg raises challenge these muscles with every rep, enhancing core stability and dynamic movement.

Your upper and lower abs, especially the lower rectus abdominis, are what give your core that sculpted appearance. Since these muscles are heavily involved during each lift, leg raises may help improve ab muscle definition and boost overall trunk control.

Unlike many other exercises that only use your core for support, leg raises actively engage it through both concentric and eccentric muscle actions.

When muscles shorten and lengthen under tension, they create the kind of stimulus needed to trigger muscle adaptation. Studies suggest that including eccentric work in your training routine is a powerful way to prevent and restore muscle loss, especially in the lower body and core.

If your goal is functional strength and improved appearance, leg raises are a go-to move for working your core through its full range of motion.

Improved Hip Flexor Strength

The hip flexors are a group of muscles on the front side of the hip responsible for lifting your knees and flexing the hips. Simply put, they draw your thighs toward your torso and play a crucial role in maintaining mobility and functional strength.

These muscles are especially important in many sports, particularly those requiring explosive movement like sprinting. Strong hip flexors are also essential for comfortable posture since they help stabilize pelvic alignment when you are at rest.

Unfortunately, the hip flexors tend to become tight and underactive, especially in individuals who sit for prolonged periods. When left unaddressed, this leads to muscle imbalances, poor mobility, and a condition known as adaptive shortening.

Leg raises are among the best exercises for actively improving hip flexor strength because they emphasize both range of motion and muscle control. Incorporating them into your routine may help restore flexibility, reduce lower back strain, and enhance your ability to perform high-impact activities.

For optimal results, pair leg raises with other leg workouts to improve overall lower-body strength and movement efficiency.

Accessibility

One of the most practical benefits of leg raises is how easy they are to perform. They require no equipment and can be done at home, in a gym, or while traveling. This removes barriers and makes leg raises ideal for beginners starting a bodyweight routine.

Their simplicity allows for consistent practice, which supports long-term progress. Leg raises fit into busy schedules and support goals like building core strength, improving muscle endurance, and increasing mobility at home.

This exercise can be performed anywhere and still help you improve your physique using just your body weight.

Improved Posture

Regularly performing leg raises as part of your bodyweight training routine can support better posture by engaging key muscles like the rectus abdominis, transverse abdominis, and obliques. These muscles function as important torso stabilizers, helping maintain alignment and reduce slouching.

Leg raises also contribute to hip flexor activation, which is essential for posture control. Tight hip flexors can tilt the pelvis and affect spinal alignment. Strengthening them through leg raises may improve posture and enhance functional movement throughout your daily life.

Reduced Lower Back Pain

Lower back pain is one of the most common conditions globally, affecting up to 619 million people. It can interfere with mobility, limit functional movement, and decrease overall quality of life.

Incorporating leg raises into your core training can help alleviate and prevent low back pain. These exercises activate key muscles that support the lumbar spine, helping to reduce the pressure on your lower back during movement.

Although poor hip flexor mobility is not the only factor behind back pain, it often plays a role. When your pelvis is tilted more forward than normal, the curve of the spine may become exaggerated. This anterior pelvis tilt can increase stress on the vertebrae and contribute to chronic discomfort.

By addressing hip flexor tightness and enhancing lumbar stability, leg raises can support spinal alignment and improve posture and movement efficiency.

Low Impact

High-impact exercises require both feet to lift off the ground at once, placing greater strain on your joints. Running, for example, is considered a high-impact activity.

Although high-impact routines can improve bone density, they might not be suitable for those with joint sensitivity or previous injuries. Repetitive stress on the lower body can make recovery slower and increase the risk of lower back pain.

Leg raises, by contrast, are a low-impact exercise. They help strengthen the core, glutes, and hip flexors without placing undue pressure on the joints. This makes them ideal for beginners, rehab routines, and anyone seeking to increase muscle engagement without overloading the body.

Workout Variety

Repeating the same workout every week can lead to boredom and plateaus. A lack of variety also affects motivation, making it harder to stay consistent with training.

Adding leg raise variations helps target different muscles, enhance muscle activation, and keep sessions engaging. From lying leg raises to hanging or side-lying versions, these tweaks allow you to work on different planes of motion while improving core stability and postural control.

Including a variety of home ab workouts like leg raises is also an effective way to build strength and boost performance, especially when training at home with minimal equipment.

Tips For Doing Leg Raises

• When performing leg raises, press your entire lower back against the floor to avoid shifting tension to your lumbar spine. This prevents unnecessary stress on the back and ensures your core muscles remain actively engaged throughout the movement.
• If keeping your back flat is a challenge, try easier leg raise variations by lifting your legs at a smaller angle or bending your knees slightly. These options help maintain a neutral spine and improve core stability.
• During both the upward and downward phases, move with control and intention. Performing each rep in a slow and deliberate tempo increases time under tension, which can boost muscle engagement and strengthen the hip flexors more effectively.

Variations

One of the key advantages of leg raises is the wide range of leg raise variations available. As your strength builds, you can challenge yourself further with different movement patterns that help build core strength and improve overall performance.

• Hanging Leg Raises — Hanging leg raises can be done using a pull-up bar. Lift your straight or bent legs toward your chest while gripping the bar. Along with activating the same muscles as floor-based raises, this variation also trains grip and back engagement. One study found a 45% increase in grip strength from repeated dead hangs.
• Decline Bench Leg Raise — Perform leg raises on a decline bench to increase resistance. So, this is a more challenging option for ab isolation.
• Weighted Leg Raise — Use ankle weights or a dumbbell to increase resistance. This is one of the best leg workouts to maximize load and muscle recruitment.
• Resistance Band Leg Raise — Loop a band around your feet and a secure object for extra tension. This is a great progression for experienced bodyweight athletes.

To keep your workout fresh and stimulate muscle growth, incorporate these bodyweight exercises with a focus on movement variety:

• Leg Circles — Lie flat and move your legs in a slow circular motion to target the lower abs and improve hip mobility.
• Flutter Kicks — While lying on your back, raise your legs slightly and kick up and down in a quick, controlled rhythm.
• Scissor Kicks — Cross one leg over the other in a horizontal plane. A strong oblique burner and excellent for ab isolation exercises.
• Dead Bug — An advanced core movement that improves coordination and spine control. Extend opposite arms and legs while keeping your core fully engaged.
• Supine Marching — While keeping your knees bent and core braced, alternate raising one leg at a time. This movement mimics walking and helps stabilize the hips.

Conclusion

The benefits of leg raises go beyond just strengthening your core. They support better posture, reduce lower back discomfort, and serve as one of the most effective bodyweight core exercises you can do anywhere.

Adding leg raises into your gym or at-home routine is especially useful for those who spend long hours seated or want to include more ab isolation exercises without equipment.

Thanks to the wide range of leg raise variations, this simple movement can be adapted to all fitness levels. Some of our favorite programs to pair with leg raises include a 3-day workout split or 5-day workout split. Happy lifting!

Frequently Asked Questions