Leg raises are a bodyweight exercise where you lift your legs while keeping your torso relatively still to work your core, hips, and lower body.

What are leg raises?

Leg raises (also called leg lifts) are a strength exercise in which your legs move and your upper body mainly stabilizes. They’re most often used as a core move to build abdominal and hip strength.

Typical idea:

  • You start either lying on your back, hanging from a bar, or supported on parallel bars.
  • You keep your upper body braced and lift your legs up, then lower them back down under control.

Because your abs have to hold your torso steady while the legs move, they work hard isometrically (contracting without shortening).

Basic lying leg raise (most common)

This is the version most people mean when they ask “what are leg raises.”

How it generally looks:

  1. Lie on your back on a mat, legs straight and together, arms by your sides.
  1. Brace your core and press your lower back gently toward the floor.
  1. Keeping legs as straight as you comfortably can, raise them until they’re roughly vertical or as high as you can without your lower back arching.
  1. Lower your legs slowly back down, stopping just before your heels touch the ground to keep tension.

A simple “story” example: imagine lying flat, zipping your legs together like one long lever, then slowly lifting that lever up and down while your midsection works like a solid plank to keep everything from wobbling.

Muscles worked

Leg raises are considered a core exercise but hit several areas at once.

Key muscles:

  • Rectus abdominis (front “six-pack” muscle, especially lower region).
  • Obliques (side abs) that help stabilize and control twisting.
  • Deep core muscles like transverse abdominis that brace the spine.
  • Hip flexors, especially the iliopsoas, which actually lifts the legs.
  • Glutes and pelvic floor get some involvement for stability and alignment.

This combination is why leg raises are often described as a “bang for your buck” movement.

Variations you’ll see

There are many versions, from beginner-friendly to advanced.

Common types:

  • Lying leg raises : On your back on the floor; classic ab move.
  • Hanging leg raises : Hanging from a bar, lifting straight legs; much harder on grip and core.
  • Hanging knee raises : Same as above, but knees bent to make it easier.
  • Parallel bar leg raises : Done on dip bars or captain’s chair, focusing on controlled leg lifting.
  • Bent-knee or “reverse crunch” style : Knees bent and pulled toward the chest; easier on tight hamstrings and lower back.
  • With a twist : Adding a side rotation to hit obliques more.

In modern gym and home programs, coaches often scale from bent knees to straight legs, then add ankle weights or hanging variations as you get stronger.

Why people do leg raises (benefits)

Leg raises stay popular in 2020s training programs because they’re effective and equipment-light.

Main benefits:

  • Core strength and stability : They train your abs to keep your torso steady while the heavy lower body moves.
  • Better posture and back support : A stronger core and hips help counteract long hours of sitting and can reduce risk of back issues.
  • Hip mobility and control : Repeatedly lifting and lowering the legs improves hip flexor strength and hip movement control.
  • Minimal equipment : Basic versions just need a mat or soft floor, so they show up in home and travel workouts a lot.
  • Progressions for harder core work : Trainers use them as a stepping stone to more complex core drills.

Some fitness sources even note added benefits such as pelvic floor strengthening and improved alignment for people who sit or drive a lot.

Quick HTML table overview

html

<table>
  <thead>
    <tr>
      <th>Type</th>
      <th>Body position</th>
      <th>Main muscles</th>
      <th>Difficulty</th>
    </tr>
  </thead>
  <tbody>
    <tr>
      <td>Lying leg raise</td>
      <td>On back, legs lift up from floor</td>
      <td>Lower abs, hip flexors, core stabilizers</td>
      <td>Beginner–intermediate</td>
    </tr>
    <tr>
      <td>Hanging leg raise</td>
      <td>Hanging from bar, legs lift toward torso</td>
      <td>Abs, hip flexors, grip and shoulders</td>
      <td>Intermediate–advanced</td>
    </tr>
    <tr>
      <td>Hanging knee raise</td>
      <td>Hanging from bar, knees bend toward chest</td>
      <td>Abs, hip flexors with shorter lever</td>
      <td>Lower than full hanging leg raise</td>
    </tr>
    <tr>
      <td>Parallel bar leg raise</td>
      <td>Supported on dip bars or chair</td>
      <td>Abs, hip flexors, shoulder stabilizers</td>
      <td>Intermediate</td>
    </tr>
    <tr>
      <td>Leg raises with twist</td>
      <td>Floor or hanging, adding rotation</td>
      <td>Lower abs plus obliques</td>
      <td>Intermediate–advanced</td>
    </tr>
  </tbody>
</table>

“Latest news” and forum-style context

Over the last few years, leg raises have stayed a staple in:

  • Online abs challenges and “core in 30 days” programs, where lying and hanging leg raises are common benchmarks.
  • Social media and celebrity fitness breakdowns, where trainers highlight leg raises as one of the simple, repeatable moves for a defined midsection.
  • Forum discussions and Q&A threads on “how to hit lower abs,” where users frequently mention leg raises (and variations) as a go-to answer.

A typical forum discussion in 2024–2025 might feature one person praising leg raises for “lower ab burn,” another warning about doing them with an arched back, and a third recommending starting with bent-knee versions if hip flexors or lower back feel strained.

Safety pointers (so it’s not incomplete)

If you decide to try leg raises:

  • Keep your lower back from aggressively arching off the floor; if it does, limit your range or bend your knees.
  • Move slowly, both up and down, rather than swinging the legs.
  • If you have back or hip issues, it’s wise to clear new core exercises with a professional first.

TL;DR: Leg raises are a core and hip exercise where you raise and lower your legs while your torso stays braced, most commonly done lying on your back or hanging from a bar, to strengthen abs, hip flexors, and overall core stability.

Information gathered from public forums or data available on the internet and portrayed here.