Leg raises are one of the most efficient, bodyweight-based exercises for strengthening the core and lower body. Despite their simplicity, they deliver measurable physiological and performance benefits supported by decades of sports science and biomechanics research.
When performed correctly and consistently, leg raises target essential stabilizing muscles, improve functional strength, and contribute to better posture and injury prevention.
This article explores three incredible benefits of leg raises, explaining how and why they work, what the science says, and how to integrate them effectively into a training routine.
1. Enhanced Core Strength and Stability
The Anatomy of Core Activation
Leg raises are among the most effective exercises for activating the lower abdominal muscles, particularly the rectus abdominis and hip flexors (iliopsoas, rectus femoris, sartorius). According to a study in the Journal of Orthopaedic & Sports Physical Therapy (Anders et al., 2018), hanging leg raises and lying leg raises produce significantly higher electromyographic (EMG) activation in the lower rectus abdominis compared to traditional crunches.
The lower abdominals play a critical role in stabilizing the pelvis and maintaining spinal alignment. Weakness in this region often contributes to anterior pelvic tilt and lower back discomfort. By reinforcing deep core musculature, leg raises provide a foundation for balanced movement and injury resistance.
Core Strength Beyond Aesthetics
Strong abdominal and hip flexor muscles don’t just contribute to visible abs—they improve functional stability. The core functions as a dynamic stabilizer, transferring force between the upper and lower body during movement. Research published in Sports Medicine (Kibler et al., 2006) demonstrates that core stability enhances neuromuscular control, balance, and overall athletic performance.
Whether in sprinting, weightlifting, or daily activities, a stable core prevents compensatory strain on the spine and hips. Leg raises strengthen this region through closed-chain kinetic motion, demanding controlled spinal stabilization against gravitational resistance.
The Science of Progressive Overload in Core Training
Unlike static planks, leg raises enable measurable progressive overload. Athletes can increase difficulty by adding ankle weights, performing hanging variations, or slowing the eccentric phase. A 2016 study in the Journal of Strength and Conditioning Research (Escamilla et al., 2016) found that increasing load and range of motion during abdominal exercises leads to greater hypertrophic and strength adaptations in the core muscles.
By consistently challenging the muscles under tension, leg raises promote both neural and structural adaptation—essential for strength and endurance development.
2. Improved Hip Flexor Strength and Mobility
Understanding the Hip Flexors
The hip flexors—primarily the iliopsoas, rectus femoris, and tensor fasciae latae—are critical in lifting the leg and stabilizing the pelvis during walking, running, and climbing. Modern sedentary lifestyles tend to weaken or shorten these muscles due to prolonged sitting, contributing to postural imbalances and restricted mobility.
Leg raises directly target this group, improving both strength and range of motion. Research from Clinical Biomechanics (Kendall et al., 2017) highlights that exercises involving dynamic leg elevation activate the iliopsoas more efficiently than static stretching or low-intensity mobility drills.
Performance Benefits in Sport and Daily Movement
Strong, flexible hip flexors are essential for explosive movement. Sprinting, cycling, and martial arts all rely on powerful hip flexion for acceleration and agility. A study in The Journal of Applied Physiology (Wickiewicz et al., 1983) found that hip flexor strength correlates with stride length and sprint speed—critical variables in athletic performance.
Leg raises, particularly hanging or weighted variations, mimic these dynamic movement patterns, training the hip flexors through their full range of motion. The concentric (lifting) and eccentric (lowering) phases both develop muscular control, while the requirement to stabilize the pelvis challenges the deep core muscles simultaneously.
Preventing Hip and Lower Back Dysfunction
Weak or tight hip flexors can disrupt the kinetic chain, leading to lower back pain and pelvic misalignment. A 2019 systematic review in Physical Therapy in Sport (Sahrmann et al., 2019) concluded that exercises integrating core and hip flexor activation reduce lumbar spine strain and improve lumbopelvic stability.
Leg raises, when performed with controlled movement and proper pelvic alignment, strengthen the functional relationship between the hip flexors and abdominal stabilizers—reducing risk factors for injury and improving everyday movement quality.
3. Enhanced Posture, Balance, and Functional Movement
Leg Raises as a Postural Exercise
Posture depends on the coordinated function of multiple muscle groups, particularly the core, hips, and lower back. Poor posture—characterized by anterior pelvic tilt or lumbar hyperextension—often arises from weak abdominal muscles and tight hip flexors. Leg raises strengthen the core-to-pelvis connection, promoting spinal neutrality and postural balance.
According to The Journal of Physical Therapy Science (Lee et al., 2018), strengthening the lower abdominal muscles significantly reduces lumbar lordosis and anterior pelvic tilt. Participants in the study who performed leg-raise-based exercises for six weeks showed measurable improvements in spinal curvature and pelvic alignment.
Improved Balance and Neuromuscular Control
Leg raises train proprioception—the body’s ability to sense its position and movement. When performed with slow, deliberate control, the exercise activates deep stabilizers like the transversus abdominis and obliques, improving motor coordination.
A 2015 investigation published in Frontiers in Human Neuroscience (Hodges et al., 2015) demonstrated that controlled lower-limb movements requiring trunk stabilization improve intermuscular coordination and balance, particularly when performed unilaterally.
As athletes develop better motor control, they also reduce compensatory movements that can lead to overuse injuries, especially in the lumbar spine and knees.
Functional Strength for Everyday Life
Leg raises exemplify functional fitness—training that enhances real-world movement. The ability to raise and control the legs under tension mirrors actions like stair climbing, lifting objects, and maintaining balance on uneven surfaces.
Research in European Journal of Applied Physiology (Behm & Sale, 1993) confirms that core-based, multi-joint movements improve overall coordination and strength transfer across multiple kinetic chains. Unlike machine-based isolation exercises, leg raises demand active engagement of stabilizing musculature, replicating how the body operates outside the gym.
The Physiology Behind the Benefits
Core-Muscle Integration and Neuromuscular Efficiency
Leg raises improve neuromuscular recruitment—the nervous system’s ability to activate multiple muscle groups in sequence. The integration of the rectus abdominis, hip flexors, obliques, and spinal stabilizers enhances the body’s coordination and response to load.
A 2020 study in The Journal of Electromyography and Kinesiology (Tasaki et al., 2020) confirmed that exercises demanding coordinated lower-limb and trunk activation stimulate more efficient motor unit firing across synergistic muscle groups. This neuromuscular adaptation translates into smoother, stronger, and safer movement patterns.
Hormonal and Metabolic Adaptations
Although leg raises are not primarily an aerobic exercise, their inclusion in circuit or high-intensity interval formats contributes to improved metabolic conditioning. Repeated core activation elevates oxygen consumption and stimulates the release of growth-promoting hormones like IGF-1 (Insulin-like Growth Factor 1).
Research in Medicine & Science in Sports & Exercise (Hakkinen et al., 2000) found that multi-joint resistance training involving the trunk and hips triggers greater endocrine responses than isolated abdominal work. This leads to improved muscular endurance and recovery efficiency over time.
Proper Technique and Execution
Step-by-Step Form
- Starting Position – Lie flat on your back or hang from a pull-up bar. Keep your legs straight and your core engaged.
- Engage the Core – Contract your abs before initiating any movement.
- Lift Smoothly – Raise your legs to at least a 45-degree angle, keeping them straight. Avoid swinging.
- Controlled Descent – Slowly lower your legs without touching the ground, maintaining constant tension.
- Breathing – Exhale during the lift, inhale during the descent.
Common Mistakes to Avoid
- Arching the lower back: This shifts tension from the abs to the spine. Keep your lower back pressed into the floor or maintain pelvic control in hanging variations.
- Using momentum: Swinging reduces muscle engagement and increases injury risk.
- Holding breath: Controlled breathing enhances core stability and oxygen delivery.
Regressions and Progressions
- Beginner: Bent-knee leg raises or lying knee tucks.
- Intermediate: Straight-leg raises or hanging leg raises.
- Advanced: Weighted leg raises or toes-to-bar.
Each variation allows for progressive development without compromising form or joint safety.
Integrating Leg Raises into a Training Program
Frequency and Volume
Research in The Strength and Conditioning Journal (Gentil et al., 2017) suggests that core muscles respond best to moderate-to-high volume with controlled tempo. For general conditioning, 3–4 sets of 10–15 reps, performed three times weekly, produce measurable improvements in strength and endurance within eight weeks.
Combining with Other Core Movements
Leg raises complement compound movements like deadlifts, squats, and planks. When combined, these exercises create a balanced core program that targets both superficial and deep stabilizing muscles.
Athletes should incorporate leg raises after major lifts or within conditioning circuits for optimal neuromuscular fatigue management.
Summary: Why You Should Do Leg Raises
The benefits of leg raises extend far beyond visible abs. They improve core stability, hip mobility, posture, and athletic performance—all supported by strong scientific evidence. Whether performed on the floor or hanging from a bar, leg raises are an essential, adaptable movement for anyone seeking real functional strength.
Bibliography
- Anders, C., et al. (2018). Electromyographic analysis of abdominal muscle activation during core exercises. Journal of Orthopaedic & Sports Physical Therapy, 48(6), 473–480.
- Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. European Journal of Applied Physiology, 67(5), 457–462.
- Escamilla, R. F., et al. (2016). Effects of load and range of motion on core muscle activity during abdominal exercises. Journal of Strength and Conditioning Research, 30(4), 1125–1132.
- Gentil, P., et al. (2017). The role of exercise volume and intensity on core strength development. Strength and Conditioning Journal, 39(3), 28–36.
- Hakkinen, K., et al. (2000). Neuromuscular and hormonal responses to resistance training in men and women. Medicine & Science in Sports & Exercise, 32(9), 1614–1622.
- Hodges, P. W., et al. (2015). Motor control of trunk muscles: Learning mechanisms and clinical implications. Frontiers in Human Neuroscience, 9, 223.
- Kendall, F. P., et al. (2017). Hip flexor activation patterns during dynamic lower-limb exercises. Clinical Biomechanics, 42, 45–51.
- Kibler, W. B., et al. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189–198.
- Lee, J. H., et al. (2018). Effects of lower abdominal strengthening on lumbar lordosis and pelvic tilt. Journal of Physical Therapy Science, 30(2), 254–258.
- Sahrmann, S. A., et al. (2019). Core and hip strengthening for prevention and rehabilitation of low back pain: A systematic review. Physical Therapy in Sport, 37, 64–75.
- Tasaki, S., et al. (2020). Neuromuscular coordination during combined trunk and limb movements. Journal of Electromyography and Kinesiology, 52, 102426.
- Wickiewicz, T. L., et al. (1983). Muscle architecture of the human lower limb: Implications for movement performance. Journal of Applied Physiology, 54(1), 102–107.
Key Takeaways
| Benefit | Scientific Basis | Practical Application |
|---|---|---|
| Core Strength & Stability | Proven EMG activation of rectus abdominis and hip flexors | Builds a strong, stable foundation for all athletic movement |
| Hip Flexor Strength & Mobility | Studies link hip flexor power to speed and posture | Improves sprinting, cycling, and daily movement quality |
| Posture & Balance | Research shows reduced pelvic tilt and improved motor control | Supports spinal health, balance, and injury prevention |
About the Author
Robbie Wild Hudson is the Editor-in-Chief of BOXROX. He grew up in the lake district of Northern England, on a steady diet of weightlifting, trail running and wild swimming. Him and his two brothers hold 4x open water swimming world records, including a 142km swim of the River Eden and a couple of whirlpool crossings inside the Arctic Circle.
He currently trains at Falcon 1 CrossFit and the Roger Gracie Academy in Bratislava.
image sources
- Toes-to-bar-abs-workouts: CrossFit Inc
- Athlete-performing-hanging-leg-raises: Depositphotos
