Login | July 14, 2025
Is the leg raise appropriate?
PETE GLADDEN
Pete’s World
Published: July 14, 2025
Straight legged raises (supine leg lifts) are one of those exercises that everyone’s known - and potentially loved - for generations.
Heck, my dad used to brag to me that he did them during his high school wrestling warm-ups.
And in the years before his passing anytime we’d get onto the topic of exercising, bless his heart, he’d inevitably tell me how many long and painful minutes he used to be able to hold a straight legged raise with his feet dangling a mere six inches above the floor.
And each and every time he reiterated that amazing feat of strength to me I just nodded lovingly, never revealing to him that I really don’t care for them.
To me, the straight legged raise entails a bit too much downside.
Yes, downside, just like straight legged sit-ups and behind the head shoulder presses, each an exercise which was once wildly popular a generation or two ago, but have since been proven to be somewhat hazardous to do when compared to alternative exercises that work the exact same muscle groups…in a much safer manner.
Now before you rise up in defense of this bygone era exercise, let me offer you an important addendum: If you’re a young, strong, fit individual with zero orthopedic issues, chances are you can get away with doing this exercise just like my dear old dad did when he was a young strapping buck.
But accumulate some mileage on the old body, develop arthritis, go through one or more orthopedic operations - especially to the back - and that’s when this exercise pretty much becomes a no-no.
And it’s for these reasons that I’ve opted over the years not to recommend the straight legged leg raise to any of my clients.
So let’s examine this exercise, first looking at just why it’s not looked at so kindly today, and second looking at some safe alternatives with which to replace it.
Okay, why all the fuss here?
Well, understand that when you’re doing straight legged leg raises the primary muscle engaged in raising those legs is the psoas (hip) muscle, not the abdominal muscles.
And that psoas just so happens to attache the lower spine to the upper thigh.
Thus, during the leg raise the psoas not only pulls the legs upward, but because of that spinal attachment it can also tug on the lower back.
And constantly engaging those hip flexors via leg raises can lead to tight psoas muscles, which in turn can pull on the lumbar spine thereby increasing the risk of low back pain.
In essence, when you’re lying there doing your leg raises, shoulders on the floor, hands cupping the head, legs straight, well, to a large extent you’re working the hips.
To truly address that six-pack you’d need to curl your pelvis upwards past 90 degrees - which turns it into an exercise called the reverse crunch!
I believe the NCSF (National Council on Strength and Fitness) sums up this leg raise debate quite succinctly by stating: “although many exercisers still use them, leg lifts are a contraindicated exercise. The idea that lifting ones legs off the ground for abdominal development is flawed at the biomechanical level.”
Indeed, for as you’ve seen the leg raise primarily works the hips.
Now with that being said, what are the alternatives?
I’ll offer four.
Planks: I’ve waxed poetically about this wonderful exercise in numerous columns. It’s a static exercise just like the leg lift but here you’re strengthening the entire core while at the same time not putting a strain on the hip and lumbar muscles.
Dead Bugs: Go to https://www.verywellfit.com/how-to-do-the-dead-bug-exercise-4685852 for a great tutorial on another top notch ab exercise that puts very little strain on the lower back.
Reverse Crunches: Here’s another simple exercise that puts zero stress on the low back. Simply lie on your back with your legs together and suspended above your chest, then curl your pelvis upwards in slow crunching motions. Go to https://www.verywellfit.com/how-to-do-the-crunch-3498607 for a tutorial.
Hanging Knee Raises: I also call these hanging knee-ups. By hanging and bringing your knees up to your chest you’ll reduce hip and low back strain while at the same time encourage more ab activation.
As you can see, it really is okay to bid farewell to that age-old supine leg raise.
Just don’t tell you dad.