Honestly? I used to hate leg raises. First time I tried them at the gym, my lower back screamed louder than my abs burned. Turns out I was doing them completely wrong – just flopping my legs up and down like a fish out of water. Sound familiar? If you've ever wondered "leg raises workout what muscles actually?" while feeling it more in your hips or back than your core, you're not alone. Let's cut through the noise and get real about what this exercise hits, why your form might be sabotaging you, and how to actually make those muscles work without crying.
The Real Deal: What Muscles Leg Raises Actually Work
Forget those Instagram posts showing six-packs after leg raises. Yeah, they hit your abs, but if that's all you're feeling, you're missing half the story. Let me break it down based on what my physical therapist finally explained to me after I tweaked my back.
Primary Muscle Targets
- Hip Flexors (Iliopsoas & Rectus Femoris): These bad boys do about 70% of the work. They're the engines lifting your thighs toward your torso. If your front hips feel like they're on fire? Good. That means you're actually working them.
- Lower Abs (Transverse Abdominis & Lower Rectus Abdominis): These kick in to stabilize your pelvis. Not feeling it? Try pressing your lower back flat into the floor like you're squishing a grape. That's the sweet spot.
Secondary Players That Jump In
- Quads (Rectus Femoris specifically): Especially during straight-leg variations. Mine always quiver like jelly near the end.
- Obliques: When you twist or do side leg raises, they wake up fast. Surprised me too.
- Upper Abs: More engaged if you curl your upper back off the floor (but honestly, that's cheating the lower ab focus).
Surprise Guest Muscles
Here's what nobody tells you: your lower back stabilizers (erector spinae) and deep core muscles work overtime to protect your spine. If these are weak – like mine were – your back takes the hit instead. Brutal truth? If your back hurts during leg raises, it's not the exercise's fault. It's screaming that your core stability needs help.
| Muscle Group | Role in Leg Raises | Beginner Tip |
|---|---|---|
| Hip Flexors | Prime movers for leg lifting | Bend knees slightly to reduce strain |
| Lower Abs | Stabilizes pelvis & protects spine | Press LOW back flat before lifting legs (not shoulders!) |
| Quads | Assists in leg extension | Point toes to engage more |
| Lower Back | Stabilizer (should NOT be primary feel) | STOP if you feel back arching or pain |
Getting Leg Raises Right: Variations That Actually Target The Right Muscles
I learned the hard way: small form tweaks change everything. Here's what actually works based on wasting six months doing it wrong.
Floor Leg Raises (For True Beginners)
My "Aha" Fix: Place hands UNDER your tailbone, palms down. Not behind your head – that encourages neck strain.
- Start position: Legs straight up toward ceiling
- Lower SLOWLY to 30 degrees above floor (any lower arches back)
- Exhale HARD lifting back up (think "belly button to spine")
Targets: Lower abs & hip flexors without murdering your back
Hanging Leg Raises (The Real Core Test)
Confession: First time I tried these I swung like a piñata. Embarrassing.
- Grip bar slightly wider than shoulders
- Lift knees to CHEST (not waist) – huge difference!
- Pause 1 second squeezing abs at top
Golden Rule: If your body swings, do knee raises first. Ego won't build muscle.
Why Your Lower Back Might Hate You (And How to Fix It)
After tweaking my back twice, here's what my coach drilled into me:
- Arching Back: Letting your lower spine lift off floor during floor raises. Fix: Put a rolled towel under your low back. If it falls out mid-set, you failed.
- Momentum Cheating: Swinging legs up fast. Fix: Take 3 seconds down, 1 second up. Feels brutal but works.
- Overextending Range: Lowering legs too far if your core can't handle it. Fix: Only lower until back starts wanting to arch, then stop.
My personal test now? If I can't talk during leg raises because I'm breathing too hard, but my back feels nothing? That's the sweet spot.
Programming Leg Raises That Don't Waste Your Time
Throwing leg raises randomly into your routine? Yeah, I did that too. Minimal results. Here's how to structure them based on goals:
| Your Goal | Sets/Reps | Frequency | Pro Tip |
|---|---|---|---|
| Core Strength (Beginner) | 3 sets of 10-12 (controlled!) | 3x/week | Start on FLOOR, not hanging |
| Hypertrophy (Muscle Growth) | 4 sets of 15-20 (slow negatives) | 2x/week | Add ankle weights when 20 feels easy |
| Sports Performance | 3 sets of 8-10 explosive raises | Post-workout | Hanging variation only with controlled descent |
Real Talk: If you're doing more than 20 reps easily, you're either cheating or need harder variations. I plateaued for months before adding resistance bands.
Leg Raises Workout What Muscles Can't Fix (And What To Do Instead)
Leg raises aren't magic. Here's what they WON'T fix, despite what fitness influencers claim:
- Love Handles: Spot reduction is a myth. Side leg raises help obliques, but won't melt fat there.
- Weak Upper Back: If hanging leg raises feel impossible, it might be your grip/lats failing before core.
- Anterior Pelvic Tilt: Tight hip flexors from desk jobs? Overdoing leg raises can make it worse. Stretch them after!
My routine now always pairs leg raises with planks and dead bugs. Complementary moves prevent imbalances.
Leg Raises Q&A: Real Questions From My Gym Buddies
"Why do I feel leg raises only in my hips, not abs?"
Your hip flexors are dominating. Try bent-knee variations and FOCUS on pressing your low back into the floor before lifting. If hips still take over, your core might be neurologically "asleep". Try planks first to activate.
"Are hanging leg raises bad for shoulders?"
Can be if you have existing rotator cuff issues. I modified with parallel bars or elbow straps when my shoulder acted up. Grip width matters too - too wide strains shoulders.
"How low should legs go in floor leg raises?"
Only as low as you can maintain back contact. For most, that's about 30-45 degrees above floor. I mark it mentally when my heels are over my knees.
"Can leg raises replace crunches?"
Different beasts. Crunches hit upper abs more directly. But for lower abs? Leg raises win IF done correctly. I alternate both weekly.
"Why do my legs shake during leg raises?"
Hello, hip flexor fatigue! Totally normal. Mine still shake when fatigued. It means they're weak points needing work. Embrace the tremor.
My Personal Leg Raise Journey (And Why I Didn't Quit)
After two failed attempts that left my back sore for days, I nearly gave up. What changed? Three things:
- Started with bent knees on floor (ego check)
- Used a yoga block under my low back for biofeedback
- Added them at END of workouts when core was already tired (sounds counterintuitive, but prevents overloading)
Within 8 weeks? Finally saw that lower ab "popping" effect everyone talks about. But more importantly – zero back pain. Consistency with proper form beats heroic sets every time.
So if you take one thing away: when asking "leg raises workout what muscles," remember it's a team effort. Your hip flexors are the quarterback, but your lower abs are the offensive line protecting your spine. Train them right, and you'll finally understand why this brutal exercise sticks around.
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