How to Perform Leg Lifts to Effectively Target Your Lower Abs

Leg lifts may appear simple, as they are a straightforward floor exercise that can be done at home without any special equipment or complicated movements. However, simplicity doesn’t equate to ease! This move will activate your deep abdominal muscles, building core strength that will benefit you not only during workouts but also in daily activities. Best of all, leg lifts only require a few minutes, are a convenient bodyweight exercise, and can be tailored with variations—easier for beginners or those with injuries and back pain, or more challenging as you progress.

If you’re searching for an efficient core exercise that doesn’t rely on traditional crunches or planking, leg lifts are an excellent option. Learn how to perform them correctly and safely in your next workout.

What Are Leg Lifts?

Leg lifts are performed while lying on your back on the floor, requiring the use of your core muscles to raise your legs into the air. You can think of them as reverse crunches, where instead of lifting your torso and head to activate your core, you focus on lifting your legs from the hip joint.

According to Andrew White, NASM-certified personal trainer and co-founder of Garage Gym Pro, "Leg lifts are excellent for strengthening the lower abdominal muscles and hip flexors. They also enhance core stability, which plays a vital role in maintaining good posture and a robust lower back."

The Advantages of Leg Lifts

Even a few leg lifts will quickly make you feel the burn in your abs. However, they offer much more than just abdominal work. As Michelle Ditto, VP of Training & Technique at Pure Barre explains, "When done with proper form and a focus on mind-body connection, leg lifts can also help stabilize the lower back, increase lower body strength, boost endurance, and improve abdominal engagement. This makes any core-centered movement more effective." Leg lifts primarily target the rectus abdominis, hip flexors, and obliques, says White. Core strength is vital for spinal and hip stability, helping to prevent back pain, injuries, and daily discomfort.

In fact, some studies suggest that leg lifts are more effective than planks at activating your abdominal muscles. So, if you find planks challenging or simply don’t enjoy doing them, leg lifts can be a fantastic alternative for strengthening and supporting your core.

Leg lifts are also great for improving mobility, helping your body become more flexible, as noted by Tiffany Lankford, RDN, registered dietitian and certified personal trainer.

How to Perform Leg Lifts

Here’s a simple, step-by-step guide to ensure you do leg lifts correctly and efficiently during your next workout.

1. Lie flat on your back on an exercise mat with your legs straight (you can place your hands under your hips for added support).
2. Inhale and slowly lift your legs until they form a 90-degree angle, keeping them straight and together.
3. Exhale and lower your legs back down without letting your feet touch the ground.
4. Repeat for the desired number of repetitions.

Expert Tips

“It’s crucial to take your time when adding leg lifts to your routine,” advises Lankford. “Maintaining proper form is essential.” To avoid straining your lower back, White recommends pressing it “into the floor the entire time” and performing the movement slowly and with control. “Slow, deliberate movements are both safer and more effective.”

Lankford also suggests using a yoga mat for extra cushioning, especially if you're exercising on a hard surface. Keeping your toes pointed during the exercise helps elongate your body and maximizes the flexibility benefits.

For individuals with moderate to severe back pain, White recommends taking caution with leg lifts. If not done with proper form or adequate core strength, leg lifts can strain the back. Before starting, it's best to consult a healthcare provider to ensure they're safe for you to perform.

Lankford also advises that pregnant individuals should refrain from doing leg lifts, as any movements involving twisting or crunching in the torso should be avoided during pregnancy.

Common Mistakes When Performing Leg Lifts

If you experience strain in your lower back or notice your back lifting off the floor as you raise and lower your legs, it's important to reassess your form, says Ditto. She suggests adjusting your range of motion to see if that reduces discomfort. While lowering your legs closer to the floor increases the challenge, Ditto cautions against compromising your form and risking strain in the hips, spine, or other joints.

Throughout the exercise, focus on pulling your ribs down and minimizing pelvis movement. Ditto recommends engaging your inner thighs by consistently squeezing your legs together to help you maintain better control of your position and maximize the benefits within your range.

If you feel strain in your neck and your shoulders start to rise, it could mean you're overusing your upper body or relying on your spine or other muscles to lift your legs, Ditto explains. To correct this, think about pressing your arms down into the floor. “Try pressing your triceps and hips into the floor equally. Balancing the force needed in these two support areas can help you focus the movement in the right place,” she adds.

Modifications and Variations of Leg Lifts

Leg lifts provide a gentle, low-impact exercise that avoids the joint strain associated with jumping movements. However, you might want to adjust the leg lift to either enhance the difficulty or to make it more suitable for any injuries, such as lower back pain.

Bending Your Legs

“If keeping your legs straight proves too tough, try slightly bending your knees,” suggests White. “To make it more challenging, you could add ankle weights for an extra burn.”

Leg Lifts While Hanging

Lankford suggests a few other variations as well: “Hanging leg lifts on a pull-up bar can make the exercise more challenging,” she says.

Standing Leg Lifts.

"Alternatively, try a standing, single-leg lift for a simpler variation," Lankford recommends. “The standing single-leg lift is great for those who find it difficult to get down to the floor.”

Single-leg Lifts

Lifting both legs simultaneously can be tough! If you're new to exercising, returning to core workouts after a break or injury, or haven't done this movement before, start by lifting just one leg at a time, either raising and lowering one leg in sets, or alternating between legs in sets.

Smaller Movements

Reducing your range of motion by performing smaller movements can help you better target your muscles, according to Ditto. Just remember to maintain stability through your spine and hips.

Use Equipment

Looking for a greater challenge? Ditto suggests placing a resistance band around your legs to engage your abductors (outer thighs) more. "Alternatively, you can hold a dumbbell or weight plate at chest height or, for an extra challenge, overhead to involve the upper body stamina more," Ditto adds.

Add an Isometric Hold

Ditto suggests another way to challenge yourself is by incorporating an isometric hold. "Curl your chin towards your chest and lift your shoulders slightly off the floor to activate your upper abdominal wall and the top layer of your abs during the movement," she explains.