Leg Raises Hips On Ground Tutorial
Leg Raises With Hips on the Ground are a bodyweight abs exercise where you lift and lower straight legs while keeping your lower back close to the floor and your upper body slightly lifted.
This move targets the lower abs while also training deep core control and posture. It is ideal for beginners who want a clear how to exercise that teaches proper core bracing without equipment.
Focus on slow, controlled movement, steady breathing, and keeping tension in your abs instead of your lower back.
Benefits
- Builds lower ab strength
- Improves core control and awareness
- Teaches proper bracing technique
- Supports better posture
- Helps protect the lower back
- No equipment required
- Easy to adjust intensity
Setup & Starting Position
Lie flat on your back on the floor or a mat. Extend your legs straight out with your heels hovering just above the ground. Your hips stay fully on the floor throughout the entire exercise.
Lift your head, neck, and shoulders slightly off the ground so your upper body is engaged. Keep your chin tucked gently so your neck stays long. Place your arms straight by your sides with palms pressing lightly into the floor for balance, not to push.
Before starting the first rep, gently press your lower back toward the floor by tightening your abs. Imagine pulling your belly button inward and down.
Quick setup tip: If your lower back lifts off the floor before you start, bend your knees slightly until you can maintain control.
How To Do Leg raises hips on ground (Step-by-step)
- Lie on your back with legs straight and hips on the ground.
- Lift your shoulders slightly so your upper body stays engaged.
- Press your lower back gently into the floor.
- Inhale and prepare your core.
- Exhale and lift your legs upward in a smooth motion.
- Stop when your legs reach about 60 to 90 degrees.
- Pause briefly while keeping abs tight.
- Inhale and slowly lower your legs.
- Keep your lower back close to the floor.
- Lower until heels hover just above the ground.
- Repeat for controlled reps.
Form Cues
- Lower back stays close to the floor
- Shoulders lifted, neck relaxed
- Legs stay straight and together
- Slow and controlled tempo
- Abs tight the whole time
- No swinging or momentum
Breathing & Bracing
Breathing correctly during leg raises helps you keep your core tight without straining your neck or lower back. Before lifting your legs, take a calm inhale through your nose.
As you lift your legs, slowly exhale through your mouth and tighten your abs as if you are preparing for a gentle cough. This helps flatten your lower back and keeps your hips stable.
During the lowering phase, inhale lightly while maintaining tension in your core. Do not fully relax at the bottom. Your ribs should stay down and your hips should not tilt forward.
A simple rhythm to repeat is inhale to prepare, exhale to lift, inhale to lower. Avoid holding your breath and avoid breathing into your chest.
Common Mistakes
- Arching the lower back, fix it by lowering legs less.
- Pulling on the neck, fix it by keeping chin relaxed.
- Using momentum, fix it by slowing the tempo.
- Lowering legs too far, fix it by stopping earlier.
- Letting shoulders rest fully, fix it by keeping them lifted.
- Holding breath, fix it by exhaling during lifts.
How It Should Feel
Quick Self-Check:
You should feel steady tension in your abs, especially the lower portion. Your core should feel warm and engaged, not strained. Your lower back should feel supported against the floor, and your breathing should remain controlled.
Good signs:
- Abs shaking slightly near the last reps
- No sharp pressure in the lower back
- Neck stays relaxed
Warning signs:
- Sharp pain in the lower back, stop immediately
- Neck strain or pulling sensation
If you feel it mostly in your neck, lower your head slightly or shorten the range of motion. If your lower back arches, bend your knees or lift your legs higher.
Alternative Names
Lying Leg Raises With Crunch Hold
Variations
Easier
- Bent-Knee Leg Raises: Keep knees bent to reduce leverage.
- One-Leg Raises: Lift one leg at a time for more control.
- Short Range Raises: Lower legs only halfway.
Harder
- Hollow Body Leg Raises: Extend arms overhead and increase tension.
- Slow Tempo Leg Raises: Use a 3 to 4 second lowering phase.
Sample Workout
Core Beginner Workout
- Dead Bug, 3 sets of 10 reps per side
- Leg Raises With Hips on the Ground, 3 sets of 8 to 12 reps
- High Plank, 3 sets of 20 to 30 seconds
Rest 45 to 60 seconds between sets. Focus on control and breathing rather than speed.
Progression Plan
Week 1: Perform 3 sets of 8 controlled reps. Focus on learning proper technique, breathing, and keeping your lower back close to the floor. Rest 60 seconds between sets.
Week 2: Increase to 10 to 12 reps per set. Slow down the lowering phase to 3 seconds while maintaining control. Rest 45 to 60 seconds.
Week 3: Add a short pause at the top of each rep for 1 second. Keep shoulders lifted the entire time.
Week 4: If all reps stay controlled with no back arch, try a slow tempo or move to an advanced variation.
Repeat a week if form breaks down or if you feel lower back discomfort.
FAQ
How to do leg raises without hurting your back?
Keep your lower back close to the floor and limit how low your legs go.
Should my legs be straight or bent?
Straight legs are standard, bend them if control is lost.
Is this good for beginners?
Yes, it is a beginner-friendly core exercise.
How many reps should I do?
Start with 8 to 12 controlled reps.
Can I place hands under hips?
Light support is fine if needed, but avoid lifting hips.
Summary
Leg Raises With Hips on the Ground are a simple but effective way to build core strength using just your bodyweight.
By focusing on control, breathing, and keeping your lower back close to the floor, you can safely train your abs and build a strong foundation for harder exercises.
Take your time, progress gradually, and use the technique cues in this guide to get the most benefit from every rep.
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