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Waist · Body Weight
Leg Raises (Straight Legs)
Leg Raises (Straight Legs) is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Hip Flexors · Iliopsoas
- Quadriceps · Rectus Femoris
How to do Leg Raises (Straight Legs)
- Position yourself on a captain's chair, supporting your body weight with your forearms on the arm pads and your back against the backrest. Let your legs hang straight down.
- Engage your core and keep your legs straight. Lift both legs together while keeping them straight.
- Raise your legs until they are parallel to the floor or as high as you can comfortably go, maintaining control throughout the movement.
- Slowly lower your legs back down to the starting position without swinging. Repeat for the desired number of repetitions.
Form tips
- Avoid swinging your legs or using momentum; focus on controlled movements to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you lift your legs and inhaling as you lower them.
- Ensure your arms and shoulders remain stable to support your body weight effectively.
Leg Raises (Straight Legs) alternatives
More abs exercises
Leg Raises (Straight Legs) FAQ
What muscles does Leg Raises (Straight Legs) work?
Leg Raises (Straight Legs) mainly works the abs in the waist (Rectus Abdominis and Obliques). The hip flexors and quadriceps work as secondary muscles.
What equipment do you need for Leg Raises (Straight Legs)?
None. Leg Raises (Straight Legs) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Leg Raises (Straight Legs) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Leg Raises (Straight Legs) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Leg Raises (Straight Legs) burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Leg Raises (Straight Legs)?
Other exercises for the abs include Dumbbell Straight Leg Russian Twist, Dumbbell Straight Arm Crunch, Crunch (Legs on Stability Ball) and Resistance Band Lying Leg Raise.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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