Leg Raises Workout What Muscles
Leg raises involve the lifting of the legs while lying supine or suspended. This kind of exercise strengthens the core and hip muscles predominantly.
Elevated leg exercises are preferred by many due to the fact that they can be performed with little or no equipment anywhere. They are easy and clear and come in different variations that suit different fitness levels, from the novice to the professional athlete. This workout makes use of the core very effectively and can be included in any number of other workouts. Easy as they are, they have become a staple for fitness lovers as their effects are visible.
The major goal of straight leg raise is to engage the muscles that form the core, especially the rectus abdominis. Moreover, these exercises also utilize the hip flex muscles, which are responsible for lifting the legs and supporting the body.. Warlike muscles include the obliques and the quadriceps. These exercises, therefore, serve to enhance strength and stability of the core region, which is essential for every activity.
Types of hanging leg raise
Standard Leg Lifts
Standard leg lifting exercises are performed flat on the ground. You raise your legs directly above you, forming a 90-degree angle towards the sky. This is to emphasize the abdomen’s core area with the intention of developing it.
Hanging Leg-Lift
To perform hanging leg lifts, one must suspend themselves from a pull-up bar. Using leg muscles, one pulls both upper limbs while keeping the body constantly engaging the core. This modification is for the hardened and chiseled abdominals and hip flexors.
Lateral Leg Raises
Lateral leg raising is the activity of placing one leg on a surface and raising the other leg sideways. This exercise works on the hips and the lateral aspects of the thighs. This is beneficial in developing and stabilizing the hips.
Raised Leg Lifts
A raised leg lift is one where a surface such as a bench or box is placed under the legs. This position makes it harder and calls more on the core. It is useful with respect to the development of the legs and the core.
Primary Muscles Targeted
Rectus Abdominis
Among the various core muscles, the rectus abdo
minis is the most activated during leg raises. This muscle extends in a vertical plane along the anterior surface of the ab
domen. Engaging in activities meant to strengthen this muscle help to enhance core stability as well as improve posture.
Hip Flexors
Hip flexors are primary muscles that lift the legs during the exercise. The muscles connect the pelvis and thigh and facilitate movement of the legs. Good hip flexors improve the general mobility and performance of an athlete.
Obliques
The oblique muscles are found on the lateral sides of the abdomen. They play a part, for example, in side leg raises where the legs are raised sideways, which uses the obliques more. When the obliques are used, injuries are minimized because of the improvement of the rotational stability.
Secondary Muscles Involved
Quadriceps
The quadriceps muscles are found in the anterior section of the thighs. When executing leg raises, they help in raising the legs. Stronger quadriceps also promote better stability and strength in the entire leg.
Glutes
The glutes are the muscular parts found in one’s buttocks. They also act to steady the person whenever he/she is engaged in the training. Well-developed glutes facilitate stability and strength in other activities.
Lower Back Muscles
The lower back muscles offer assistance, especially when lifting lean-down leg raises. They are also essential in supporting appropriate posture and balance. Endurance training in these muscles averts lower back complications and enhances body stability.
Benefits of Leg Raises
- Building Up Core Muscle
Leg raises help in building abdominal muscles, which in turn support the core even more.
- Range of Motion Enhancement
Practicing leg raises on a regular basis can help encourage flexibility in the hips and lower back.
- Superiority in Hip Flexor Strength
This activity involves the hip flexors by making them stronger for better leg motions and endurance.
- Better Body Positioning
There are other methods of enhancing the posture that incorporate the strengthening of the core along with lumbosacral muscles.
- Higher Sports Performance
Developing the core and hip flexors is a must for a number of sports and physical activity, improving performance in the whole.
Sample Leg Raises Workout Routine
One can perform a leg raise workout routine in the comfort of one’s home and with little or no equipment. First things first, start with fitness-related warm-up activities to prepare your muscles, I mean some round off sprints or jumping jacks for about five minutes. After that, one can start off doing standard leg raises with three sets of 10 to 15 reps.
Then, if you own a pull-up bar, you could go on to the hanging leg raises. This should also be done in three sets of 8 to 12 reps while engaging the core. Conclude your workout with side leg raises for three sets of 10 to 15 on each side to work on the hips and obliques. Be reminded to perform some cooldown stretches to ease tightness in your muscles.
Conclusion
To sum up, core workouts are considered incomplete without leg raises. Their primary purpose is to strengthen the rectus abdominis, which, together with the hip flexors, prevents the torso from sagging downwards. Moreover, the inclusion of leg raises in training programs may improve physical fitness and aid in performing other actions.
Secondary muscles such as the quadriceps, gluteus, and erector spinae muscles are also recruited during leg raises. As such, this exercise is a good option for strengthening the lower body as a whole. Incorporate the different variations to make your workouts so much more fun and challenging.
