Full Leg Raises
This calisthenics standard has been around for a long time. It’s easy to see why. It’s about as simple as a movement could get, yet builds solid strength and muscle in our waist and hips.
Although commonly overlooked for it’s cousin - the Situp - Leg Raises are generally more difficult and scalable. This means we can get more out of it!
Don’t be focused on “feeling the burn” in your abs. You don’t burn off fat in that way. Fat loss happens throughout our body largely through diet and exercise. If you want defined abs, build up muscle with Leg Raise progressions first. Then adjust your diet to reduce your body fat percentage until your abs show.
Maintaining fully straight legs up and down is already a challenge, but the standard for this exercise brings our legs further than usual. This starts building the lower back mobility necessary for the harder exercises!
Standards
LEVEL 1: 2 Sets of 5
LEVEL 2: 2 Sets of 15
LEVEL 3: 2 Sets of 25
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below.
Once you can do 2 Sets of 25 (Level 3) with GOOD FORM, you are ready to move on to a harder Leg Raise variation.
Form Cues
Keep your heels off the ground throughout the exercise, Touching the ground at the bottom of the movement makes this exercise easier. Do this if necessary at first, but strive to break this habit eventually.
Like the previous step, you may have trouble straightening your legs at first. Work on this over time.
Pointing your toes will make this exercise look slightly nicer and decrease hamstring flexibility requirements. However, aim to be able to do this regardless of your ankle position.
Film yourself and watch back between sets to check your form. A mirror is also useful.
If your lower back hurts, using a small pillow or small rolled up towel underneath your lower back is a temporary solution.
Keeping your thighs pressed together may help you focus on the movement.
Tutorial
Lie flat on the floor with your arms by your side.
Maintaining straight legs, bring your legs up until your knees are over your waist. Control the movement.
Pause for 1 Second, feeling the contraction in your hips and abs.
Slowly descend, maintaining straight legs until your heels are 1 inch off the ground.
Pause for 1 Second.
Repeat 3-5.
Progression & Regression
To make this exercise easier: Maintaining a slight bend at the knees will make this exercise easier. Straighten over time. Doing this faster will also make it easier. Slow down over time. We want control over every part of our range of motion.
To make this exercise harder: Moving our legs beyond perpendicular to the ground will make this exercise more difficult. This is what we’ll explore in our next progression!