Leg raises may look simple, but this core-strengthening move packs serious benefits when done right. Known for targeting the rectus abdominis those six-pack muscles leg lifts also engage your hip flexors and help build a stable, balanced core. But here’s the truth: most people are doing them wrong. These small mistakes could be the reason your abs aren’t progressing or worse, why you’re feeling strain in the wrong places.
Let’s break down the proper technique and the four most common errors that could be ruining your leg raise gains.
What’s the Right Way to Do a Leg Raise?
Before identifying mistakes, it’s important to understand correct form. Here’s how to perform a basic leg raise properly:
- Lie flat on your back, arms relaxed at your sides
- Extend your legs straight and squeeze your inner thighs together
- Engage your core and press your lower back firmly into the floor
- Lift your legs up toward the ceiling until they’re vertical
- Slowly lower them down while keeping your lower back rooted to the ground
- Stop just before your feet touch the floor, then repeat
Your lower back should stay glued to the mat the entire time. That’s the foundation of a safe and effective leg raise.
1. Are You Arching Your Lower Back During Leg Raises?
This is the most common mistake people make and the one that limits results the most. When your lower back lifts off the ground, you shift the effort away from your abs and place it on your hip flexors and spine.
Why it’s a problem:
Your core isn’t properly engaged, which means you’re not strengthening the muscles the exercise is supposed to target. Worse, repeated arching can put stress on your spine and lead to lower back pain over time.
How to fix it:
Push your lower back firmly into the floor before and during the movement. You can improve this connection by first practicing hollow body holds or dead bugs both exercises teach your body how to stabilize and keep the spine neutral.
2. Do You Place Your Hands Under Your Hips?
Some people place their hands beneath their hips for support, thinking it helps their form. But it often makes things worse.
Why it’s a problem:
This adjustment lifts your pelvis, which encourages lower back arching and reduces core activation. The more you rely on that tilt, the less your abs have to work and the more your lower back compensates.
How to fix it:
Instead of changing your body position with hand support, modify the exercise. Bend your knees or limit your range of motion. Lower your legs only as far as you can without your back lifting. Progress from there as your core gets stronger.
3. Are You Lifting Your Head and Neck During the Exercise?
Many exercisers unconsciously flex their neck upward during leg raises, thinking it adds intensity. But it does more harm than good.
Why it’s a problem:
Flexing your neck can strain muscles that weren’t meant to be engaged in this movement. Over time, this can lead to discomfort, tension, or even headaches.
How to fix it:
Keep your head flat on the ground throughout the entire movement. Let your abs and hip flexors do the work. Your neck should stay relaxed to prevent unnecessary strain.
4. Are You Rushing Through the Movement?
Speeding through your leg raises might feel efficient, but it’s sabotaging your results.
Why it’s a problem:
Fast leg lifts often use momentum, not muscle. When your legs swing quickly up and down, your abs disengage and your form suffers. That reduces both the challenge and the benefits of the exercise.
How to fix it:
Slow it down. Wickham recommends a 5-second lowering phase to maximize tension. Lift with control, pause briefly at the top, and lower with deliberate focus. You’ll feel more burn and make more progress with fewer reps.
Can Leg Raises Really Improve Your Hip Flexors Too?
Yes and it’s an overlooked benefit. Leg raises don’t just build visible abs; they also strengthen and activate your psoas, one of your key hip flexor muscles. While tight hip flexors are common, many people have weak hip flexors as well.
By performing leg raises with proper form and control, you challenge the hip flexors to work through a full range of motion. This not only improves core strength but also enhances mobility, posture, and lower body mechanics.
Final Thought: Engages the Entire Core
Leg raises are a core training staple but only when done correctly. If you’re arching your back, placing hands under your hips, lifting your neck, or moving too fast, you’re not getting the full benefit and you might even risk injury.
By fixing these four common mistakes and practicing proper form, you can turn leg raises into a powerful move for your abs, hip flexors, and overall stability. Keep your movements controlled, your back grounded, and your focus sharp. Your core will thank you with strength, definition, and long-term results.
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