Get a washboard stomach with leg raises

Leg Raises: Effectiveness, Variations, and Equipment Recommendations

Leg raises are among the most effective exercises for a strong, defined, and functional core. Hardly any other movement challenges the abdominal muscles as intensively, is as versatile, and yet as practical as targeted leg raises. Whether in the gym, at home, or in athletic training, leg raises are the ultimate discipline when it comes to highlighting the lower abdomen, building core stability, and improving athletic performance. This guide will teach you everything you need to know about leg raises: from their precise effect on the muscles and the different variations to the correct technique, typical mistakes, progression stages, training plans, and the best equipment for maximum success. The goal is not just to impart theoretical knowledge but to provide you with practical guidance so you can get started right away.

What are leg raises?

Leg raises are a form of exercise in which the legs are actively raised against gravity. This places a strong strain on the core, especially the abdominal muscles. There are different variations that vary in difficulty, muscle engagement, and stability requirements. Basically, you can distinguish between lying, hanging, and supported leg raises.

Lying Leg Raises: Lie on your back and raise your legs. This variation is ideal for beginners, as the floor stabilizes your back.

Hanging leg raises: You hang from a pull-up bar and raise your legs. This exercise targets not only your abdominal muscles, but also your shoulder girdle, back, and grip strength.

Captain's Chair or Roman Chair Leg Raises: You sit in a device with armrests that stabilizes your upper body. This variation reduces strain on your shoulders and is perfect for focusing on your core.

Knee raises: Instead of straightening your legs, pull your knees in. This reduces leverage and makes the exercise easier. 

Which muscles do you train with leg raises?

Leg raises are one of the few exercises that intensively engages both the rectus abdominis and the hip flexors. At the same time, other muscle groups that provide stability are also involved.

Rectus abdominis (straight abdominal muscle): The focus is particularly on the lower part of the abdominal muscle, which is often difficult to isolate.

Hip flexors (iliopsoas, rectus femoris): These muscles actively lift the legs and work closely with the abdominal muscles.

Obliques (side abdominal muscles): Especially in variations with rotation or lateral leg movement.

Transversus abdominis (deep abdominal muscle): Stabilizes the torso and ensures a strong core.

Latissimus, shoulders and forearms: These muscles play an important holding and stabilizing function, especially in hanging variations.

This makes leg raises a functional exercise that not only creates visible abdominal muscles, but also provides more stability in everyday life, during sports, and during complex movements.

Are leg raises effective?

The short answer is: Yes, leg raises are one of the most effective abdominal exercises and can lead to a truly six-pack. But their effectiveness depends crucially on proper technique and execution. Why are leg raises so effective?

• High muscle activation: The long lever of the legs creates enormous tension in the abdomen that hardly any other exercise can achieve.
• Variable difficulty levels: From simple knee raises to toes-to-bar, there is a suitable variation for every ability level.
• Functional benefits: Leg raises not only improve the appearance of the stomach, but also core stability, which has a positive effect on almost any sport.
• Progression options: With small adjustments, leg raises can be made increasingly difficult, allowing for consistent progress.

When performed correctly, leg raises are not just a six-pack exercise, but a key movement for athleticism, prevention, and health.

How do you do leg raises correctly?

General technical principles

1. Build core tension: Actively tense your stomach and tilt your pelvis slightly backward to relieve pressure on your lower back.

2. Controlled movement: Move your legs slowly and evenly – no swinging, no jerky movements.

3. Breathing: Exhale when raising, inhale when lowering.

4. Clean amplitude: Only lift as far as you can maintain tension in your stomach without arching your back.

Different variants

1. Lying Leg Raises (Beginners)

Starting position: Lie on your back, legs stretched, hands at your sides or under your buttocks. Movement: Slowly raise your legs until they are vertical or as high as possible, then lower them with control. Avoid mistakes: No arched back, no deflection with momentum.

2. Hanging Knee Raises (Advanced Beginners)

Starting position: Hang from a pull-up bar, pull your shoulder blades down, and stabilize your body. Movement: Slowly bring your knees toward your chest, actively engaging your abs. Advantage: Less leverage, keeping the focus firmly on your stomach.

3. Hanging Leg Raises (Advanced)

Starting position: Firm grip on a pull-up bar. Movement: Raise straight legs in a controlled manner until they are at least parallel to the floor, preferably higher. Special feature: This exercise requires a lot of core and grip strength.

4. Toes-to-Bar (Professionals)

Starting position: Hang from the bar. Movement: Raise legs until your toes touch the bar. Note: Very challenging, as it requires flexibility, core strength, and technique.

Common mistakes and how to avoid them

• Too much momentum: The momentum takes tension off the abdominal muscles. Solution: Perform slowly and, if necessary, resort to easier variations.
• Swayback: Relieves pressure on the stomach and puts strain on the back. Solution: Tilt the pelvis and build tension.
• Only hip flexors active: Many people lift their legs without consciously using their stomach. Solution: Pay attention to the movement of the pelvis.
• Too many repetitions, too little quality: A few clean repetitions are more effective than many inaccurate ones.

How many leg raises should you do?

The optimal number depends on your training goal and performance level. Beginners: 3 sets of 5–8 repetitions is a good start.

Advanced: 3–4 sets of 8–15 repetitions, depending on the variation.

Professionals: 3–5 sets of 15–30 repetitions or add weight for maximum tension.

Quality is more important than quantity. It's pointless to power through 30 reps if your abs are barely working. The goal is to perform each rep consciously and with control.

Training plans and workouts

Beginner plan

• Lying Knee Raises: 3×8
• Plank: 3×30 seconds
• Lying Leg Raises: 3×6

Practice this plan 2-3 times per week.

Advanced Plan

• Hanging Knee Raises: 4×10-12
• Hanging Leg Raises (to parallel): 4×8–10
• Side Plank: 3×30 seconds per side

Ideal for 3 training sessions per week.

Professional Plan

• Weighted Hanging Leg Raises: 4×6–8
• Toes to bar: 4×6–10
• Windshield wipers: 3×8 per side

This plan is tough, but extremely effective.

Equipment recommendations for leg raises

To get the most out of your leg raises, it's worth investing in high-quality equipment. In our shop, you'll find a wide selection of perfectly suited equipment:

Pull-up bars : Ideal for hanging exercises. A sturdy pull-up bar with a multi-grip allows for maximum variation.

Dip stations : Offer the possibility for hanging knee raises or combined exercises for chest and triceps.

Captain's Chair / Abdominal Trainer: Perfect for focusing on your stomach and relieving shoulder strain. We recommend the Power Tower Leg Raise - Vision Fitness or the ATX® Multi Tower Fitness Tree – both offer excellent quality and stability.

Ab attachments for weight benches: Practical for at home, allowing you to comfortably incorporate leg raises into your workout. Discover the ATX® AB option - abdominal trainer .

All equipment in the motion sports shop is designed to the highest quality standards, offers stability and durability, and is suitable for both home gyms and professional fitness studios.

Frequently Asked Questions

What do you train with leg raises? Primarily the abdominal muscles, especially the lower abdominal muscles, as well as the hip flexors.

Are leg raises effective? Yes, they are among the most effective abdominal exercises when performed properly.

How do you do leg raises correctly? Maintain core tension, use controlled movements, avoid momentum, and focus on your abdominal muscles.

How many leg raises should you do? Depending on your level, between 5 and 30 repetitions per set, always with perfect form.

Conclusion: Leg raises – your way to a six-pack

Leg raises are much more than just an abdominal exercise. They're a functional, versatile, and highly effective movement suitable for beginners and professionals alike. With the right technique, a clear progression, and the right equipment, you can achieve tremendous progress—both visually and in terms of performance. If you want to improve your core stability, visibly define your stomach, and simultaneously increase your athletic performance, there's no way around leg raises. With the right equipment from the motion sports shop, you can perfectly integrate the exercise into your workout and reap the maximum benefits in the long term.

Start your leg raises now – and experience how strong, stable, and defined your body can become!

Note: This blog post is for informational purposes only and is not a substitute for professional training advice. Consult a professional if you have any health concerns.