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How to do a high leg raise?

Published in Core Exercises 2 mins read

A high leg raise is a core-strengthening exercise that involves lifting your legs straight up and back down. Here's how to perform it correctly, incorporating information from the provided reference:

Step-by-Step Guide to High Leg Raises

Here is a breakdown of the steps for performing a high leg raise, based on the reference information.

  1. Starting Position: Lie flat on your back on a mat.
  2. Leg Lift: Raise your legs straight up, aiming to have them directly above your hips, forming an "L" shape. This is the 90-degree angle position.
  3. Lowering Phase: Inhale as you slowly lower your legs back down. Control the movement and stop when your legs are about six inches above the mat.
  4. Pause: Briefly hold your legs in this lowered position.
  5. Engage Core: Exhale as you draw your belly button in toward your spine. This engages your core muscles.
  6. Return to Up Position: Lift your legs back up to the 90-degree angle position using your core strength.
  7. Repetition: Repeat these steps for your desired number of repetitions.

Important Considerations

  • Controlled Movement: Avoid using momentum. Maintain controlled movement throughout the exercise to maximize core muscle engagement.
  • Core Engagement: Focus on keeping your abdominal muscles tight throughout the exercise. This is key to effective high leg raises.
  • Breathing: Coordinating your breath with the movement can make the exercise more effective. Remember to inhale on the way down and exhale on the way up.
  • Range of Motion: While the reference mentions lowering to about six inches above the mat, you can modify this range as you progress.
  • Progression: If you're new to this exercise, start with fewer repetitions and gradually increase them as you build strength.
Step Action Breathing
1. Start Lie flat on mat Normal
2. Leg Lift Raise legs to L-shape (90 degrees) Normal
3. Lowering Lower legs towards floor, stopping about 6 inches above Inhale
4. Pause Hold legs just above floor. Hold
5. Core Engagement Draw belly button towards spine. Exhale
6. Return to Up Position Lift legs back up to 90-degree angle. Exhale
7. Repetition Repeat steps 3-6. As indicated

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