Vertical Leg Raise

A powerful lower-abdominal exercise. Lifting the legs vertically targets the lower rectus abdominis and hip flexors while building core endurance.

Exercise Details

Level
Intermediate
Body Area
core
Type
core
Required Equipment
Captain's Chair
Captain's Chair
Target Muscle Groups
Primary
Abs
Secondary
Lower Back

Setup

Lie on your back with legs straight. Place hands under your glutes or by your sides for support. Press your lower back into the floor.

Instructions

1. Raise your straight legs until they are perpendicular to the floor.
2. Squeeze the abs at the top.
3. Lower the legs slowly until they are just above the ground.
4. Maintain core tension throughout.
5. Do not arch your back.

Common Mistakes

1. Arching the lumbar spine.
2. Bending the knees.
3. Dropping the legs too quickly.

Alternative Exercises

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Weighted Crunch
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A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
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