Advertisement
6 core-strengthening leg lift exercises to round out your ab work
Are you looking for a core-boosting exercise you can do in a matter of minutes with zero equipment? Leg lifts hold the power to help build a strong trunk as a part of your abs routine. That can mean improved posture, less back pain and more strength to power your workouts.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
“When you think of an exercise routine for your core, most people think of sit-ups or planks, which are great exercises for your ‘six-pack’ ab work,” says exercise physiologist Griffin Nykor, RKin, CPT. “Leg lifts are an important complement to that because they get at the muscles that make up the rest of your trunk — your lower back, glutes, hip flexors and your transverse abdominus (the muscle that sits under your six-pack).”
Nykor breaks down how to do traditional leg lifts, as well as some variations on this workout heavy-hitter.
Leg lifts are exactly what they sound like — a series of exercises where you engage your core to lift your legs. Leg lifts are versatile exercises. There are a bunch of ways to do them, and they can — and should! — be modified according to your fitness level and workout goals.
Traditional leg lifts and their many variations target the muscles that make up your core. A strong core helps you stand straighter and keeps your trunk stabilized during your workout — and even as you go about your daily activities. Studies show that strengthening your core can also help if you’re living with lower back pain.
“Leg lifts are an important part of any core-strengthening routine,” Nykor notes. “For office-workers or other people who sit a lot, they can help to open up your hips to keep you limber to go through your day-to-day. For athletes, keeping your trunk strong will help prevent injury and increase your speed.”
Advertisement
Leg lifts can strengthen your entire core, which includes:
There are several different forms of leg lifts that allow you to get at various muscles with differing levels of intensity. Nykor stresses that making modifications that work for your level of fitness and your goals is important to get the most benefit from your leg lift exercise routine. Start small, and work your way up.
Difficulty level: Beginner and beyond
Rule No. 1, Nykor says, is to keep your entire back body really pressed to the floor. Allowing your back to arch can rob you of the full benefits of the exercise and can lead to injury.
“You want to imagine pushing your belly button to your spine,” he explains. “That keeps your abs activated. If you’re arching your back, your back muscles are the ones getting the bulk of the workout, and that can lead to lower back pain.”
Form modification for beginners:Instead of keeping your legs straight, try bending your legs at the knees 90 degrees and tapping your heels to the floor.
The placement of your hands will affect the intensity of your workout, so use them wisely.
“With any exercise, the farther you’re working from your center of gravity, the harder it’s going to be,” Nykor says. “So, having your hands tucked underneath your backside is one way to make leg lifts a bit easier. That can also help keep your back body stuck to the ground. If you place your hands behind your head, it’ll be harder because you’re moving your extremities away from your center of gravity.”
There are many different leg lift exercises that target different sets of muscles in your core. Beginners should stick to traditional leg lifts (or the bent-knee option), alternating leg lifts and side leg lifts. With time, you can move up to some of the more advanced forms.
Advertisement
Difficulty level: Beginner and beyond
For the alternating leg lift variation, lift both legs until they’re perpendicular to the floor (remember that capital L), then lower them one at a time. Nykor suggests starting with 10 repetitions per leg or about 30 seconds.
As with traditional leg lifts, you can bend 90 degrees at your knees to bring down the intensity or keep them straight to bring it up a notch.
“As humans, we have discrepancies between the left and right sides of our bodies. One side will be stronger than the other,” Nykor points out. “When you exercise using one leg at a time, your stronger side can’t overcompensate for your weaker side. Alternating legs gives your less-dominant side more chance to strengthen.”
Watch the video to see alternating leg lifts in action.
Difficulty level: Beginner and beyond
For this variation, lie on your side. You can bend your bottom arm at the elbow and put it under your head like a pillow. Raise your top leg, keeping it straight. Your body should form the letter Y. Switch sides after about 10 reps (for beginners) so both legs get a turn.
Nykor says side leg lifts are the best at-home method for working your gluteus medius (the “medium” muscle in your backside), which is responsible for stabilizing your trunk and gait when you walk.
Advertisement
Difficulty level: Advanced
Because this variation requires a strong back, reverse leg lifts (aka “reverse hyperextension”) should be reserved for more advanced exercisers.
Lie on your stomach. Stack your hands under your forehead to give your head a place to rest. Raise one leg at a time, keeping it as straight as you can. Do about 10 reps with one leg and then switch to the other. Build up to more reps and longer workout times as you gain more strength.
Difficulty level: Advanced
Heat up your reverse leg lifts by starting in the plank position. Plant your palms and elbows into the floor, shoulder-width apart. Engage your core to keep your body in a straight line from the crown of your head to your ankles. Lift one leg at a time.
Kick it into an even higher gear by holding that same plank position, but with your arms straight and your palms on the floor instead of your elbows.
“Plank leg lifts are an advanced exercise that will strengthen your shoulders in addition to your glutes, hamstrings and abs,” Nykor says. “You’d want to incorporate a plank leg lift only after you’re really comfortable holding a strong plank position itself for a while before you add in the aspect of the leg lift.”
Advertisement
Difficulty level: Highly advanced
This highly advanced version of a leg lift will require some equipment. For a hanging leg lift, dangle from a pull-up bar (also called a high bar) and lift your legs until they’re parallel to the floor.
This can also be done with your knees bent so your feet are parallel to the floor. Uncurl your knees, then lower your legs for each repetition.
Nykor describes leg lifts as a low-injury-risk exercise, but that doesn’t mean they’re the right choice for everyone. As a floor-based exercise, leg lifts may not be the right choice if you have had a previous hip injury or if you have trouble getting down on the floor (or if it’s hard for you to get up off the floor). People who are pregnant or recently gave birth may also be advised not to participate in core workouts for some time, especially floor-based exercises.
If you’re looking to boost your core, leg lifts can be a well-coordinated accessory to your standard routine. Talk to your doctor or an exercise physiologist if you have questions about making leg lifts a part of your core workout routine.
Learn more about our editorial process.
Advertisement
With patience, planning and a little sweat, you can join the worldwide club of runners
Primal movement exercises are based on moves our ancestors used in daily life, like lunging, twisting and bending
Factors like temperature, energy levels and sleep quality play a role in determining whether working out in the morning or evening is best for you
Creatine does cause some side effects, but hair loss probably isn’t one of them
It’s not the only exercise you should do, but this gentle way to get active can help you get out of a workout slump
Stretch before and after your workouts for maximum benefits, but your pre-workout stretches should be different from your post-workout stretches
This low-impact, full-body workout builds strength and stamina while reducing stress
Exercising can actually improve arthritis symptoms — and low-impact exercises are best
Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress
PFAS chemicals may make life easier — but they aren’t always so easy on the human body
While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims