Leg Lifts: The Ultimate Guide to Stronger Abs, Hips & Core

You know crunches. You’ve probably done planks. But have you met their sleek, powerful cousin—leg lifts?

Whether you’re chasing six-pack abs, building core strength, or simply want to finally engage your lower abs, leg lifts might be the unsung hero your workout has been missing. Best part? No gym required. Just your body, gravity, and a little willpower.

So let’s get into it. Here’s your complete, no-BS guide to leg lifts—what they are, how to do them right, variations for every level, and how to avoid hurting your back

Leg lifts are exactly what they sound like – exercises where you lift your legs against gravity while keeping your core engaged. But here’s where it gets interesting: leg lifts aren’t just one exercise. They’re an entire family of movements that can target different muscle groups depending on how you perform them.

The beauty of leg lifts lies in their versatility. You can do them lying down, hanging from a bar, or even standing up. Each variation brings its unique benefits and challenges. No wonder they’ve become a staple in gyms, physical therapy clinics, and home workout routines worldwide! 

When you perform leg lifts, you’re not just working one muscle – you’re activating an entire network of stabilizers and movers. Here’s what’s happening inside your body:

Primary Muscles Targeted:

• Hip flexors – These powerhouse muscles lift your thighs toward your torso
• Lower abdominals – Your deep core muscles work overtime to stabilize your spine
• Rectus abdominis – The “six-pack” muscles engage to prevent your back from arching

Secondary Muscles Working:

• Obliques – Side ab muscles help control rotation and lateral stability
• Transverse abdominis – Your deepest core muscle acts like a natural weight belt
• Quadriceps – Front thigh muscles assist in leg lifting
• Glutes – Hip muscles help stabilize your pelvis

This multi-muscle activation makes leg lifts incredibly efficient. You’re getting more bang for your buck than isolated exercises that only target one muscle group!

Let’s start with the most accessible version: lying leg lifts. These are perfect for beginners and can be done anywhere with enough floor space.

Setup:

• Lie flat on your back with arms at your sides
• Press your lower back into the floor
• Keep your legs straight and together
• Engage your core like someone’s about to tickle you

The Movement:

• Slowly lift both legs until they’re perpendicular to the floor
• Keep your knees straight but not locked
• Lower your legs back down with control
• Stop just before your feet touch the ground
• Repeat for your desired reps

Pro Tips for Perfect Form:

• Never let your lower back arch off the floor
• Move slowly and deliberately – this isn’t a race!
• Breathe out as you lift, breathe in as you lower
• Keep your shoulders relaxed and away from your ears

Before you tackle double-leg lifts, single-leg lifts help you build foundational strength and perfect your form. They’re also fantastic for addressing muscle imbalances between your left and right sides.

• Start in the same position as double leg lifts
• Keep one leg bent with the foot flat on the floor
• Lift the other leg straight up to about 90 degrees
• Lower with control and repeat
• Switch legs after completing your set

This variation reduces the load on your core while still providing an excellent workout. It’s perfect for beginners or anyone recovering from injury.

Ready to challenge yourself? Hanging leg lifts are the ultimate test of core strength and grip endurance. They’re also incredibly effective for building functional strength that transfers to real-world activities.

Setup:

• Hang from a pull-up bar with an overhand grip
• Keep your arms straight and shoulders engaged
• Start with your legs hanging straight down
• Engage your core to prevent swaying

The Movement:

• Lift your legs straight up in front of you
• Aim to bring your feet level with your hips
• Lower your legs back down with control
• Avoid swinging or using momentum

• Swinging back and forth like a pendulum
• Using momentum instead of muscle control
• Letting your shoulders shrug up toward your ears
• Rushing through the movement

If straight-leg hanging lifts feel impossible, start with hanging knee raises. They provide similar benefits while being more accessible.

• Hang from the bar in the same position
• Instead of keeping your legs straight, bend your knees
• Lift your knees toward your chest
• Focus on using your abs, not your hip flexors
• Lower with control and repeat

This progression allows you to build strength gradually while mastering the hanging position.

Standing leg lifts might seem easier than their lying or hanging counterparts, but they offer unique benefits. They improve balance, coordination, and functional strength that directly translates to daily activities.

• Stand tall with feet hip-width apart
• Hold onto a wall or chair for balance if needed
• Lift one leg straight out in front of you
• Keep your standing leg slightly bent
• Lower with control and repeat

• Improved balance and coordination
• Stronger hip flexors for better walking and running
• Enhanced core stability in an upright position
• Better posture and alignment

Side leg lifts are fantastic for strengthening the often-neglected muscles on the sides of your hips. These muscles are crucial for knee health and athletic performance.

• Stand with feet together
• Hold onto something stable for balance
• Lift one leg straight out to the side
• Keep your toes pointing forward
• Lower with control and switch sides

• Prevent knee pain and injuries
• Improve athletic performance
• Create better hip stability
• Help with everyday activities like climbing stairs

Seated leg lifts are the unsung heroes of the leg lift family! They’re perfect for office workers who want to sneak in some exercise during the day, beginners who need to build strength gradually, or anyone recovering from lower-body injuries. Don’t underestimate these chair-based movements – they pack a serious punch!

• Sit tall in a sturdy chair with your back straight
• Place your hands on the sides of the chair for support
• Keep your feet flat on the floor to start
• Slowly lift one leg straight out in front of you
• Hold for 2-3 seconds at the top
• Lower with control and repeat
• Switch legs after completing your set

• Keep your core engaged throughout the movement
• Don’t lean back or use momentum
• Focus on squeezing your quadriceps at the top
• Breathe steadily – exhale as you lift, inhale as you lower

The following is a comparison between them regarding position, equipment, difficulty, muscles trained, and who is suitable for exercise. You can refer to it.

Both work your core. Choose based on your level, space, and gear.

Even experienced exercisers make these mistakes. Here’s how to avoid them:

The Problem: Swinging your legs up and letting them drop down defeats the purpose of the exercise.

The Fix: Focus on slow, controlled movements. Count 2 seconds up, 1 second pause, 2 seconds down.

The Problem: When your back arches, you lose core engagement and risk injury.

The Fix: Press your lower back into the floor throughout the entire movement. If you can’t maintain this position, reduce the range of motion.

The Problem: Breath-holding creates unnecessary tension and reduces performance.

The Fix: Exhale as you lift your legs, inhale as you lower them. Keep breathing steadily and controlled.

The Problem: Focusing only on lifting and ignoring the lowering phase misses half the benefits.

The Fix: Lower your legs as slowly as you lifted them. This eccentric control builds serious strength.

Combine leg lifts with other exercises for fat-burning circuits:

Circuit Example:

• Lying leg lifts: 15 reps
• Push-ups: 10 reps
• Standing side leg lifts: 12 per leg
• Plank: 30 seconds
• Repeat 3-4 rounds with minimal rest

Strength-Building Approach:

• Use weighted variations
• Focus on 6-12 rep ranges
• Rest 2-3 minutes between sets
• Progress weekly by adding weight or reps

Physical Therapy Approach:

• Start with single-leg lifts
• Use a partial range of motion if needed
• Focus on perfect form over intensity
• Progress very gradually

• Target Muscles: Lower abs, hip flexors

• Equipment Needed: None

• Ideal For: Home workouts, travel, core days

• Best Variation for Beginners: Bent-knee floor lifts

• Common Mistake: Letting your lower back arch

Leg lifts = a small move with a massive impact.

If you’re bored of crunches, struggling to feel your core, or just want to level up your ab game, leg lifts are calling your name. Plus, they’re travel-friendly, no-equipment-required, and wildly effective for everyone from beginners to bodybuilders.

So next time you’re about to skip your core work, remember:

It takes just 2 square feet of floor space to sculpt serious strength.

💬 Tell us in the comments: What variation do YOU feel most in your lower abs?