When
thinking
about
a
strong
core,
one
exercise
that
stands
out
is
the
leg
raise.
Often
celebrated
for
its
ability
to
sculpt
the
abdomen,
leg
raises
engage
more
than
just
abs.
They
involve
a
symphony
of
muscle
groups,
working
together
to
build
strength,
stability,
and
even
flexibility.
Let’s
explore
the
muscles
activated
during
leg
raises
and
how
to
make
the
most
out
of
this
powerful
exercise.
1.
Rectus
Abdominis
First
up,
we
have
the
rectus
abdominis,
better
known
as
the
“six-pack”
muscles.
These
muscles
run
vertically
along
the
front
of
the
abdomen,
playing
a
key
role
in
flexing
the
spine.
Whenever
you’re
lifting
your
legs
during
a
leg
raise,
this
muscle
is
doing
the
heavy
lifting—literally.
How
It
Works
Imagine
lying
on
your
back
and
slowly
raising
your
legs
until
they
point
toward
the
ceiling.
The
rectus
abdominis
is
hard
at
work,
lifting
the
legs
and
controlling
the
descent.
The
more
you
focus
on
slow,
deliberate
movements,
the
more
you’ll
feel
the
burn
in
this
muscle.
2.
Hip
Flexors
Next
on
the
list
are
the
hip
flexors,
a
group
of
muscles
including
the
iliopsoas,
sartorius,
and
rectus
femoris.
They’re
located
at
the
front
of
your
hips
and
are
essential
for
any
movement
that
involves
lifting
your
legs
toward
your
torso.
Their
Role
in
Leg
Raises
When
you
initiate
a
leg
raise,
the
hip
flexors
spring
into
action,
helping
to
lift
your
thighs.
They’re
especially
challenged
in
hanging
leg
raises,
where
gravity
makes
the
exercise
even
tougher.
The
stronger
your
hip
flexors,
the
more
fluid
and
controlled
your
leg
raises
will
become.
3.
Obliques
While
the
rectus
abdominis
is
the
star
of
the
show,
the
obliques
are
vital
supporting
players.
These
muscles,
found
on
the
sides
of
your
abdomen,
help
with
the
rotation
and
lateral
flexion
of
the
spine.
Engaging
the
Obliques
Leg
raises
typically
target
the
rectus
abdominis,
but
adding
a
twist—literally—can
bring
the
obliques
into
the
mix.
Try
a
side
leg
raise
or
a
hanging
leg
raise
with
a
twist
to
really
feel
those
obliques
working
hard.
This
not
only
helps
carve
out
the
sides
of
your
abs
but
also
enhances
your
overall
core
stability.
4.
Transverse
Abdominis
Beneath
the
more
superficial
muscles
lies
the
transverse
abdominis,
a
deep
muscle
that
wraps
around
your
torso
like
a
corset.
Its
main
job
is
stabilizing
the
spine
and
maintaining
core
integrity,
making
it
a
crucial
player
in
leg
raises.
Staying
Steady
Even
though
the
transverse
abdominis
isn’t
the
primary
mover
during
leg
raises,
it’s
always
engaged,
keeping
your
core
tight
and
your
spine
safe.
You
might
not
feel
this
muscle
burning
like
the
others,
but
trust
me—it’s
working
hard
to
support
you.
5.
Quadriceps
The
quadriceps,
or
quads,
are
the
large
muscles
at
the
front
of
your
thighs.
While
they’re
best
known
for
their
role
in
knee
extension,
they
also
play
a
part
in
leg
raises.
Their
Role
in
Leg
Raises
When
you
keep
your
legs
straight
during
a
leg
raise,
your
quads
are
working
to
maintain
that
position.
This
is
especially
true
in
variations
like
straight
leg
raises,
where
your
ability
to
keep
the
legs
extended
depends
heavily
on
quad
strength.
6.
Adductors
Moving
inward,
the
adductors
are
the
muscles
on
the
inner
thighs
that
bring
your
legs
together.
They
might
not
be
the
first
muscles
you
think
of
during
leg
raises,
but
they
definitely
contribute.
Engaging
the
Adductors
Keeping
your
legs
together
during
leg
raises
ensures
that
your
adductors
are
involved.
This
is
particularly
noticeable
in
hanging
leg
raises
or
when
using
ankle
weights,
where
the
inner
thighs
must
work
to
keep
the
legs
aligned.
7.
Hamstrings
At
the
back
of
your
thighs,
you’ll
find
the
hamstrings,
which
are
primarily
responsible
for
knee
flexion
and
hip
extension.
Their
role
in
leg
raises
is
more
about
stabilization
than
movement.
Supporting
the
Movement
While
the
hamstrings
aren’t
heavily
targeted
during
leg
raises,
they
help
stabilize
the
pelvis
and
support
the
hip
flexors.
If
you
bend
your
legs
during
the
exercise,
you
might
feel
your
hamstrings
engage
more
actively.
8.
Erector
Spinae
Last
but
not
least,
the
erector
spinae
is
a
group
of
muscles
running
along
the
spine.
They’re
responsible
for
extending
the
back
and
maintaining
good
posture.
Protecting
the
Spine
During
leg
raises,
particularly
when
lying
down,
the
erector
spinae
helps
stabilize
your
lower
back.
Keeping
your
back
from
arching
excessively
is
crucial
for
avoiding
strain
and
maximizing
the
effectiveness
of
the
exercise.
Variations
of
Leg
Raises
Leg
raises
are
versatile,
and
each
variation
targets
the
muscles
slightly
differently.
Let’s
look
at
a
few
variations
and
how
they
impact
muscle
engagement.
Lying
Leg
Raises
In
lying
leg
raises,
you’re
on
your
back,
lifting
your
legs
until
they’re
perpendicular
to
the
torso.
This
version
is
excellent
for
targeting
the
lower
rectus
abdominis
and
hip
flexors.
Keeping
the
legs
straight
also
brings
the
quads
and
adductors
into
play.
Hanging
Leg
Raises
Hanging
leg
raises
take
things
up
a
notch.
By
lifting
your
legs
while
hanging
from
a
bar,
you’re
significantly
challenging
your
core,
particularly
the
rectus
abdominis
and
hip
flexors.
The
obliques
also
get
more
involved
as
you
work
to
stabilize
your
body
against
gravity.
Side
Leg
Raises
For
a
focus
on
the
obliques,
side
leg
raises
are
the
way
to
go.
Whether
lying
on
your
side
or
hanging,
lifting
your
legs
laterally
targets
the
obliques
and
hip
abductors,
including
the
gluteus
medius
and
minimus.
The
Benefits
of
Leg
Raises
Leg
raises
aren’t
just
about
building
a
six-pack.
They
offer
a
range
of
benefits
that
contribute
to
overall
fitness
and
well-being.
Building
Core
Strength
A
strong
core
is
foundational
for
everything
from
daily
activities
to
athletic
performance.
Leg
raises
are
particularly
effective
for
core
strength
because
they
engage
multiple
muscles,
providing
a
full-body
workout.
Improving
Hip
Flexibility
Tight
hip
flexors
are
a
common
issue,
especially
for
those
who
spend
a
lot
of
time
sitting.
Regularly
performing
leg
raises
can
improve
hip
flexibility,
making
movements
like
running,
jumping,
and
even
walking
more
fluid.
Enhancing
Lower
Body
Stability
Leg
raises
muscles
worked,
particularly
the
hip
flexors
and
lower
abs,
contribute
to
better
lower
body
stability.
This
is
crucial
for
activities
that
require
balance
and
coordination.
Versatility
in
Training
Leg
raises
can
be
tailored
to
suit
different
fitness
levels
and
goals.
Whether
you’re
a
beginner
looking
for
a
simple
core
exercise
or
an
advanced
athlete
seeking
a
challenge,
there’s
a
leg
raise
variation
for
you.
Common
Mistakes
to
Avoid
Even
though
leg
raises
seem
straightforward,
a
few
common
mistakes
can
hinder
progress
or
even
lead
to
injury.
Here’s
what
to
watch
out
for.
Relying
on
Momentum
One
of
the
biggest
pitfalls
is
using
momentum
instead
of
muscle
power
to
lift
the
legs.
This
not
only
reduces
the
effectiveness
of
the
exercise
but
can
also
put
unnecessary
strain
on
your
lower
back.
Tip:
Focus
on
slow,
controlled
movements.
Lift
your
legs
with
intention,
and
lower
them
just
as
slowly
to
ensure
the
muscles
are
doing
the
work.
Arching
the
Lower
Back
Letting
the
lower
back
arch
during
leg
raises
can
be
a
recipe
for
discomfort
or
injury.
An
arched
back
reduces
core
engagement
and
increases
strain
on
the
spine.
Tip:
Press
your
lower
back
into
the
floor
during
lying
leg
raises,
or
maintain
a
neutral
spine
during
hanging
leg
raises
to
protect
your
back.
Shortening
the
Range
of
Motion
Another
common
mistake
is
not
fully
lifting
or
lowering
the
legs,
which
limits
the
exercise’s
benefits.
Tip:
Aim
to
lift
your
legs
to
at
least
a
90-degree
angle
with
the
torso
and
lower
them
as
close
to
the
ground
as
possible
without
touching
it.
Full
range
of
motion
is
key
to
maximizing
muscle
engagement.
Wrapping
It
Up
Leg
raises
are
a
powerful
tool
in
any
fitness
routine,
offering
a
full-spectrum
workout
that
targets
multiple
muscle
groups.
From
the
rectus
abdominis
to
the
hip
flexors,
obliques,
and
beyond,
leg
raises
challenge
the
core
while
also
engaging
supporting
muscles
like
the
quads,
adductors,
hamstrings,
and
erector
spinae.
Including
leg
raises
into
your
routine
can
lead
to
a
stronger,
more
stable
core,
improved
hip
flexibility,
and
enhanced
lower
body
stability.
Whether
you’re
performing
lying
leg
raises,
hanging
leg
raises,
or
a
variation
that
targets
specific
muscles,
focus
on
proper
form
and
controlled
movements.
By
avoiding
common
mistakes
like
using
momentum,
arching
the
lower
back,
and
shortening
the
range
of
motion,
you’ll
ensure
that
your
leg
raises
are
as
effective
as
possible.