How to Do Basic Leg Lifts That Target Your Lower Abs

Leg lifts might look easy since they’re a pretty straightward floor exercise you can do at home without any equipment or complicated movements. But simplicity isn’t the same thing as easy! This exercise will make you feel the burn in your deep abdominals and lead to serious core strength that’ll serve you not only while working out but in everyday life. Even better, leg lifts take only a few minutes of your time, are a convenient bodyweight exercise, and come in several variations—easier for newcomers and those with injuries and back pain, or more challenging for when you’re ready to progress.

If you’re looking for an effective core exercise that doesn’t require traditional crunching or plank form, here’s why leg lifts are a great choice, and how to do them effectively and safely during your next workout.

What Are Leg Lifts?

As the name implies, leg lifts are done lying face-up on the floor and require you to use your core muscles to lift your legs up off of the floor and into the air. You can almost think of leg lifts as reverse crunches—instead of lifting up your torso, upper back, and head to engage your core, you’re lifting your legs at the hip joint.

“Leg lifts are a fantastic way to target and strengthen the lower abdominal muscles and hip flexors,” says Andrew White, NASM-certified personal trainer and co-founder of Garage Gym Pro. “They also work wonders for improving core stability, which is crucial for maintaining good posture and a strong lower back.”

Benefits of Leg Lifts

Do just a few leg lifts and you’ll start to feel the burn in your abs. White says that leg lifts primarily target the rectus abdominis, hip flexors, and obliques, so this popular exercise works out your entire core. Core strength is essential for stability of the spine and hips, helping to prevent back pain, injury, and everyday aches and pains.

In fact, some research actually shows that leg lifts are more effective at activating your abdominal muscles than planks, so if you struggle through planks or just don’t like doing them, leg raises are a great ab exercise alternative for improving and supporting core strength.

Leg lifts are also an excellent way to increase mobility, as they can help your body become more limber, adds Tiffany Lankford, RDN, registered dietitian and certified personal trainer.

How to Do Leg Lifts

Here’s a step-by-step guide for doing leg lifts correctly and effectively for your next workout.

1. Lie flat on your back on an exercise mat with legs straight (place your hands under your hips for support).
2. Inhale and slowly raise your legs to a 90-degree angle, keeping them straight and together.
3. Exhale and lower your legs back down without letting your feet touch the floor. 
4. Repeat for the desired number of repetitions.

Pro Tips:

“It’s important to take things slow when incorporating leg lifts into your routine,” Lankford says. “Proper form is key.” To prevent lower back strain, White suggests keeping it “pressed into the floor throughout the exercise,” and moving with control, since “slow, controlled movements are more effective and safe.”

Lankford also recommends using a yoga mat underneath you for extra cushion, especially if you’re exercising on a hard floor. Keeping your toes pointed during the exercise can also help you find length and maximize the mobility benefits.

For people with moderate-to-severe back pain, White suggests proceeding with caution when it comes to leg lifts. Since leg lifts can be hard on the back if they’re not done with proper form or foundational strength, first check with a healthcare provider to make sure they’re safe for you to do.

Lankford also says pregnant individuals should hold off on doing leg lifts, because any crunching or twisting movements in the torso should be avoided during pregnancy.

Leg Lift Modifications and Variations

Leg lifts are a low-impact move, meaning they don’t require jumping that puts pressure on your joints. However, you may want to modify your leg lifts to increase the challenge and burn, or to accommodate an existing injury or any lower back pain.

Bend your legs.

“If straight legs are too challenging, you can bend your knees slightly,” White suggests. “For an extra challenge, consider adding ankle weights.”

Hanging leg lifts.

Lankford offers a few other variations as well: “You can do hanging leg lifts from a pull-up bar to make them more difficult,” she says. 

Standing leg lifts.

"Or try a standing, single-leg lift to make them easier," Lankford adds. “The standing single-leg lift is best for individuals who have a hard time getting down on the floor.”

Single-leg lifts.

Lifting both legs off the floor at the same time is challenging! If you’re just starting to exercise, getting back into core work after a break or injury, or have never done this particular move before, try lifting only one leg at a time, either lifting and lowering one leg for a set of reps, or lifting and lowering each leg alternately for a set of reps.