What Muscles Do Leg Raises Work? Complete Anatomy Guide

Leg raises are one of the most effective exercises for targeting your lower abs and hip flexors. From lying leg raises to hanging variations, they challenge your core in a unique way. Here's exactly what muscles leg raises work.

Primary Muscles Worked by Leg Raises

Hip Flexors

Let's be clear upfront: hip flexors are the primary movers during leg raises, not the abs.

Iliopsoas (Psoas Major + Iliacus)

The main hip flexor
Lifts your legs toward your torso
Works throughout the entire movement

Rectus Femoris

Part of the quadriceps
Crosses the hip joint
Major contributor to leg raising

This is anatomical reality—raising your legs is hip flexion, which hip flexors perform.

Rectus Abdominis (Lower Portion)

Your abs work during leg raises, but primarily to:

Posteriorly tilt the pelvis (curl tailbone up)
Stabilize the spine
Prevent lower back from arching

The key: your abs work most when you curl your pelvis at the top of the movement, not just from raising your legs.

Without pelvic tilt = hip flexor exercise With pelvic tilt = ab exercise

Secondary Muscles

Obliques

Your obliques stabilize against rotation and assist with pelvic tilt.

Transverse Abdominis

Your deep core muscle braces throughout, maintaining intra-abdominal pressure.

Tensor Fasciae Latae (TFL)

This hip muscle assists the hip flexors.

Sartorius

The longest muscle in the body assists with hip flexion.

Quadriceps

Your quads keep your legs straight (or bent, depending on variation).

Forearms and Grip (Hanging Variations)

When hanging, grip muscles work isometrically.

Lats (Hanging Variations)

Your lats help maintain position on the bar.

The Abs vs. Hip Flexors Reality

What's Actually Happening

When you raise your legs:

Hip flexors lift the legs (0° to ~90°)
Abs engage to stabilize
If you curl the pelvis, abs work harder

Why "Lower Ab" Focus Is Misleading

The rectus abdominis is one muscle—it contracts as a whole. However:

Different portions can be emphasized through different movements
Leg raises challenge the abs to resist hip flexor pull
The pelvic tilt motion emphasizes the lower portion more

How to Actually Target Abs with Leg Raises

Perform a pelvic tilt at the top:

Raise legs
At the top, curl your tailbone/pelvis toward your belly button
Feel your lower back flatten or round slightly
This is where abs work hardest

Without the pelvic tilt, leg raises are primarily a hip flexor exercise.

Muscle Activation by Leg Raise Variation

Lying Leg Raise

| Muscle | Activation | |--------|------------| | Hip flexors | Very High | | Rectus abdominis | Moderate-High (with pelvic tilt) | | Obliques | Moderate | | Lower back | Stabilizing |

Best for: Beginners, controlled movement

Hanging Leg Raise

| Muscle | Activation | |--------|------------| | Hip flexors | Very High | | Rectus abdominis | High | | Grip/forearms | Very High | | Lats | Moderate |

Best for: Advanced ab training, decompression

Hanging Knee Raise

| Muscle | Activation | |--------|------------| | Hip flexors | High | | Rectus abdominis | Moderate | | Grip | High |

Best for: Building toward leg raises, easier variation

Captain's Chair Leg Raise

| Muscle | Activation | |--------|------------| | Hip flexors | Very High | | Rectus abdominis | High | | Grip | Lower (supported) |

Best for: Gym training, more support than hanging

Lying Leg Raise with Hip Lift

| Muscle | Activation | |--------|------------| | Rectus abdominis | Maximum | | Hip flexors | High | | Pelvic tilt | Forced |

Best for: True lower ab emphasis

Hanging Toes-to-Bar

| Muscle | Activation | |--------|------------| | All core muscles | Maximum | | Hip flexors | Maximum | | Lats | High | | Grip | Maximum |

Best for: Advanced athletes, CrossFit

Side Lying Leg Raise

| Muscle | Activation | |--------|------------| | Hip abductors (glute med) | Very High | | Obliques | Moderate | | Different movement | Yes |

Best for: Outer hip/glute medius (different exercise)

V-Up / Pike

| Muscle | Activation | |--------|------------| | Hip flexors | Very High | | Rectus abdominis | Very High | | Upper and lower body | Both moving |

Best for: Full core challenge

Reverse Crunch

| Muscle | Activation | |--------|------------| | Rectus abdominis | Very High | | Hip flexors | Moderate | | Pelvic tilt focus | Yes |

Best for: Ab-focused alternative to leg raises

How to Maximize Ab Activation

1. Posterior Pelvic Tilt

At the top of every rep, curl your pelvis up. Your tailbone should lift off the floor (lying) or move forward (hanging).

2. Control the Negative

Lower your legs slowly—3-4 seconds. This is where abs work to control hip extension.

3. Keep Lower Back Flat (Lying)

If your back arches, abs disengage. Press lower back into floor.

4. Go Past 90° (If Possible)

Continuing past horizontal brings more pelvic tilt.

5. Pause at Top

Hold the contracted position for 1-2 seconds.

6. Bent Knees If Needed

Bent knee variations reduce hip flexor dominance slightly.

Common Mistakes

Lower Back Arching (Lying)

Back comes off floor, abs disengage.

Fix: Press lower back into floor. If you can't, bend knees or don't lower legs as far.

Swinging (Hanging)

Using momentum instead of control.

Fix: Dead stop at bottom, controlled movement, no swing.

Straight Legs When You Shouldn't

Too hard, form breaks down.

Fix: Bend knees to make it easier, progress to straight legs.

No Pelvic Tilt

Just lifting legs without curling pelvis.

Fix: At top, actively curl tailbone toward belly button.

Going Too Fast

Quantity over quality.

Fix: 2-3 seconds up, 3-4 seconds down.

Grip Failing First (Hanging)

Can't finish set due to grip.

Fix: Use straps, captain's chair, or lying variations.

Leg Raises vs. Other Ab Exercises

Leg Raise vs. Crunch

| Factor | Leg Raise | Crunch | |--------|-----------|--------| | Lower ab emphasis | Higher | Lower | | Hip flexor work | Very High | Low | | Upper ab work | Moderate | Higher | | Difficulty | Higher | Lower |

Leg Raise vs. Plank

| Factor | Leg Raise | Plank | |--------|-----------|-------| | Movement type | Dynamic | Isometric | | Hip flexor work | Very High | None | | Anti-extension | Less | Primary | | Core stability | Moderate | Very High |

Leg Raise vs. Reverse Crunch

| Factor | Leg Raise | Reverse Crunch | |--------|-----------|----------------| | Hip flexor work | Very High | Moderate | | Pelvic tilt focus | If done right | Primary | | ROM | Larger | Smaller | | Ab isolation | Moderate | Higher |

Progression: Building Up to Hanging Leg Raises

Level 1: Lying Knee Raise

Lie on back
Raise bent knees to chest
Lower with control
Master pelvic tilt

Level 2: Lying Leg Raise

Straight legs
Raise to vertical
Add pelvic tilt at top
Control the descent

Level 3: Hanging Knee Raise

Hang from bar
Raise bent knees to chest
Control swing
Add pelvic tilt

Level 4: Hanging Leg Raise

Straight legs
Raise to horizontal or higher
No swing
Full pelvic tilt at top

Level 5: Toes-to-Bar

Touch toes to bar
Full compression
Maximum challenge

Programming Leg Raises

For Core Strength

3-4 sets × 10-15 reps
Controlled tempo
Focus on pelvic tilt
2-3× per week

For Muscle Building

3-4 sets × 8-12 reps
Add weight (ankle weights, dumbbell between feet)
Full range of motion

As Finisher

2-3 sets × max reps
End of core or workout
Focus on burn

In a Circuit

30-45 seconds per station
Mixed with other core exercises
Continuous movement

Sample Core Workouts with Leg Raises

Lower Ab Focus

Reverse crunch: 3×15
Lying leg raise: 3×12
Dead bug: 3×10 each side
Hanging knee raise: 2×10

Full Core Routine

Plank: 3×45 sec
Lying leg raise: 3×12
Russian twist: 3×15 each
Side plank: 3×30 sec each

Advanced Core

Hanging leg raise: 4×10
Ab rollout: 3×10
Pallof press: 3×10 each
Dragon flag (if able): 3×5

Hanging Core Session

Hanging knee raise: 3×15
Hanging leg raise: 3×10
Hanging oblique knee raise: 3×10 each
Hanging hold: 2×30 sec

The Bottom Line

Leg raises primarily work your hip flexors, with secondary ab involvement that increases when you add a pelvic tilt. They're effective for core development but aren't pure ab isolation exercises.

Key points:

Hip flexors are the primary movers—this is unavoidable
Add pelvic tilt at the top to maximize ab work
Control the negative—don't just drop your legs
Progress appropriately—bent knees before straight legs
Keep lower back flat (lying variations)

Leg raises are excellent when done correctly, but understanding the anatomy helps you perform them for maximum ab benefit rather than just hip flexor training.

Want to build stronger abs? Check out our hanging leg raise guide and lower ab exercises for complete core development.