Leg raises are among the most effective core exercises you can do without equipment — but only if you do them correctly. Most people use their hip flexors more than their abs because of subtle form errors that are easy to fix once you know what to look for. Here are six progressively challenging leg raise variations with the technique cues that actually make a difference.
Why Leg Raises Work
Leg raises train the rectus abdominis (the “six-pack” muscle) through a challenging range of motion that crunches can’t replicate. They also engage the hip flexors (iliopsoas), transverse abdominis, and — in harder variations — the entire posterior chain. The key to making them truly abdominal exercises is keeping the lower back pressed to the floor or actively controlling pelvic position throughout the movement.
The 6 Variations
1. Basic Leg Raise (Beginner)
Lie on your back with arms at your sides, palms down. Legs straight. Slowly lift both legs to 90 degrees, then lower them toward (not to) the floor — stop about 2–3 inches above ground. Coaching cue: the moment your lower back lifts off the floor is where your abs have quit working and your hip flexors have taken over. Only lower legs as far as you can while keeping your lower back pressed down.
2. Bent-Knee Leg Raise (Regression)
Perform the same movement but with knees bent at 90 degrees throughout. This reduces the lever arm significantly, making it easier to maintain lower back contact with the floor. Use this variation until you can do 15 reps with full control before progressing to straight-leg raises.
3. Dead Bug (Core Stability)
Lie on your back, arms pointing straight up, knees bent at 90 degrees, shins parallel to floor. Slowly lower your right arm overhead while simultaneously straightening your left leg toward the floor — both hovering a few inches above their respective surfaces. Return to start, then repeat on opposite sides. Coaching cue: press your lower back into the floor the entire time. This exercise trains anti-extension stability, which makes all other leg raise variations safer and more effective.
4. Hanging Knee Raise (Intermediate)
Hang from a pull-up bar with an overhand grip, arms fully extended. Brace your core, then draw your knees toward your chest. Pause at the top, then lower with control. Common mistake: using momentum to swing the knees up — if you’re swinging, reset, brace harder, and use a slower tempo. Aim for a 2-second lift and 3-second lower.
5. Hanging Straight-Leg Raise (Advanced)
Same starting position as the hanging knee raise but legs stay straight throughout. Lift both feet toward the bar — or as high as your hamstring flexibility allows. Coaching cue: this requires significant hamstring flexibility. If your lower back rounds at the top or you can’t get your legs past horizontal, keep working on the knee raise variation and your hamstring flexibility concurrently.
6. Dragon Flag (Elite)
Lie on a bench or the floor. Grip something sturdy behind your head (bench sides, a heavy couch leg). With straight arms providing an anchor, lift your entire body from the shoulders down into the air — body forms a rigid diagonal. Lower slowly while keeping the body rigid, stopping before your lower back touches the floor. Coaching cue: the movement must start from shoulder stability, not from your lower back. If your hips sag, you’re not ready — continue with straight-leg raises and L-sit holds first.
Sample Progression Plan
- Weeks 1–3: Bent-knee leg raise × 3 sets of 10 + Dead bug × 3 sets of 5 each side
- Weeks 4–6: Straight-leg raise × 3 sets of 10 + Dead bug × 3 sets of 8 each side
- Weeks 7–10: Hanging knee raise × 3 sets of 8 + Straight-leg raise × 3 sets of 12
- Weeks 11+: Hanging straight-leg raise × 3 sets of 8, working toward Dragon Flag
For a complete core training program built around your current fitness level, try our AI Workout Plan Builder.
Written by
James Carter
James Carter is a certified strength and conditioning specialist (CSCS) with 12 years of experience in home fitness and calisthenics. James focuses on equipment-based home training, helping readers choose the right gear and build effective programs around it.
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