Leg Raises: The ultimate guide for strong core muscles | ATLETICA

Do you want to strengthen your core muscles, make your hips more flexible and improve your fitness at the same time? Then Leg Raise is just the thing for you! This versatile exercise is a real classic in abdominal muscle training and can easily be adapted to any fitness level. Whether on the mat, on the pull-up bar or with small weights - Leg Lifts offer countless variations that bring variety to your workout.

In this blog, we take a closer look at the exercise: What makes leg lifts so effective? Which variations are best for you? And what do you need to pay attention to when performing them to get the most out of your training? Whether you're a beginner or have been training for a long time - here you'll find all the information you need to achieve your goals with leg lifts. Get ready for strong abs and a stable core!

What is a leg raise and why is it so effective?

A leg raise, often also known as a leg lift, is a classic exercise in functional training that focuses primarily on strengthening the abdominal muscles. The focus is on the lower abdominal muscles, the hip flexors and stabilizing the torso. The exercise is particularly effective because it targets several muscle groups at the same time and promotes both strength and mobility.

How does a leg lift work?

A typical leg raise begins in a supine position. The legs are stretched, raised from the floor and lowered again in a controlled manner - the lower back always remains firmly on the mat. This movement tenses the stomach and stabilizes the core, while the hip flexors work actively. Alternatively, you can also do the exercise while hanging from a pull-up bar, which makes it even more challenging.

Why are leg lifts so effective?

• Whole body activation : In addition to the stomach, the legs and lower back are also strengthened.
• Flexibility and control: The exercise improves the mobility of the hips and promotes the body
• Posture : Strong core muscles support healthy posture and reduce the risk of back pain.
• Individual adjustment: Whether you are a beginner or a professional, leg lifts can be adapted by varying the difficulty and intensity.

Leg lifts are ideal for anyone looking to build a strong core - whether you're a weightlifter, runner, or new to fitness. This exercise is a must-have in your workout routine, especially for those who want to work on their stability and posture.

In the next section, we'll take a closer look at the benefits of leg raises and why it's such a popular training tool!

The best variations: your perfect leg raise workout

Leg raises are a versatile exercise that can be performed in many different ways - perfect for beginners, advanced and professionals. Depending on your training goal and fitness level, you can adjust the intensity and focus on different muscle groups. Here are the best variations to optimize leg raises for you:

1. Classic leg raises on the mat

Here 's how :

• Lie flat on your back with your legs stretched out.
• Slowly lift both legs up until they form a 90-degree angle to your upper body.
• Lower your legs again in a controlled manner without touching the ground.

For whom?
Ideal for beginners who want to strengthen their core muscles.

2. Hanging leg raises

Here 's how :

• Hang on to a pull-up bar with your arms stretched out.
• Raise your legs, either straight or bent, until they are parallel to the floor or higher.
• Lower your legs again in a controlled manner.

For whom?
Perfect for advanced users who want to train their abdominal and hip muscles more intensively.

3. Leg raises with additional weight

Here 's how :

• Perform the classic variation, but hold a weight (e.g. a dumbbell or medicine ball) between your feet.
• Control the movement to maximize core engagement.

For whom?
A challenge for experienced athletes looking for additional intensity.

4. Lateral leg raises (for the lateral abdominal muscles)

Here 's how :

• Lie on your side and support your head with one hand.
• Lift the upper leg straight up and lower it slowly.
• After one round of repetitions, switch sides.

For whom?
For all those who want to additionally strengthen the side abdominal muscles.

5. Leg raises in quadruped position (squat variation)

Here 's how :

• Get into a quadruped position with your knees directly under your hips and your hands under your shoulders.
• Lift one leg straight up behind you, hold it briefly and then lower it in a controlled manner.
• Switch sides after several repetitions.

For whom?
A joint-friendly option for beginners or rehabilitation purposes.

How to do leg raises correctly

Proper technique is crucial to maximizing the benefits of leg raises and preventing injury. Here are the key points to keep in mind:

1. Body control : Keep your back flat on the mat or stable in the air during the exercise. You should avoid arching your back.
2. Slow movements: Lower your legs slowly and in a controlled manner instead of letting them fall. This increases muscle activity and protects against overload.
3. Breathing: Breathe out when you raise your legs and in when you lower them. Conscious breathing supports core stability.
4. Adjusted intensity : Start with simple variations and increase slowly to avoid overloading.
5. Regularity: Incorporate leg raises into your workout 2-3 times a week to see visible progress.

With these variations and the right technique, leg raises become an efficient exercise for every fitness level. In the next section, we'll discuss the most common mistakes and how to avoid them so that your training goes smoothly!

Common mistakes in leg raises and how to avoid them

Leg raises are an effective exercise - but only if you do them correctly. Mistakes often creep in, especially with beginners, and can not only reduce the success of your training, but also cause injuries. Here are the most common mistakes in leg raises and tips on how to avoid them:

1. hollow back during the exercise
   An arched back is one of the most common mistakes. If your lower back arches during leg raises, you put strain on your spine instead of your abdominal muscles.

Solution :​

• Actively press your lower back into the mat.
• Consciously tighten your abdominal muscles to increase stability.

2. lowering legs too quickly
   Many people make the mistake of lowering their legs uncontrollably. This not only reduces the training effect, but also increases the risk of injury.

Solution :​

• Perform the movement slowly and in a controlled manner.
• Pause briefly at the lowest point before lifting your legs again.

3. Incorrect breathing
   Shallow or irregular breathing can make the exercise more difficult and reduce the stability of your core.

Solution :​

• Breathe out as you raise your legs and inhale as you lower them.
• Conscious breathing supports muscle tension.

4. Choosing variants that are too heavy
   Variations that are too demanding, such as hanging leg raises without basic muscles, often lead to incorrect execution and overload.

Solution :​

• Start with easier variations, like the classic leg raises on the mat.
• Increase your level slowly as you become more confident.

By performing leg raises correctly and incorporating them strategically into your training, you can achieve maximum results and strengthen your core sustainably. Whether you're a beginner or advanced, these tips will make leg raises an indispensable part of your workout!