How To Do Single Leg Raises
Single Leg Raises Exercise
Single Leg Raises is a challenging bodyweight exercise that develops the entire abdominal area.
This exercise also engages the hip flexors and lower back muscles.
Single Leg Raises is challenging because the exercise is performed unilaterally; that is, one leg is raised at a time and increases time under tension for the lower abdominals.
This exercise can be used as a warm up to prime the abdominals, hip flexors and lower back before doing compound lifts such as the Deadlift, Squat and any type of overhead pressing.
Single Leg Raises How To
- Lie on the floor with your knees bent in a 90 degree angle. Place both hands under your lower back beside the hips for slight elevation.
- Slightly raise your head and shoulders above the floor.
- Lift your pelvis off the floor and straighten your legs out.
- Contract the hip flexors; pull your upper abdominals toward your ribcage and raise one leg up until it attains a 90 degree angle. The other leg should remain straight, stable and off the floor.
- Slowly lower your leg back to starting position. Do not let your feet touch or rest at the floor.
- Once you have completed the targeted number of reps for one leg, switch and raise the other leg. Perform the exact number of reps on both legs.
Form and Technique
You can do Single Leg Raises by working one leg at a time or by alternating each leg.
Make sure to complete a rep first before raising the other leg.
Keep your legs straight to maintain resistance on this exercise.
You can shift emphasis to the lower abdominals simply by stopping short of attaining a 90 degree angle at the top position.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)