Supported Leg Raise Progressions

Progressions

1. 01

   Tucked Leg Raises

   • Support yourself on dip bars with arms locked out — actively push shoulders down away from ears throughout the hold

   • Tuck your knees tightly toward your chest — the tighter the tuck, the easier the exercise, making this the entry-level progression

   • Initiate the lift from your lower abs, not by swinging — curl your pelvis upward to bring the knees to chest height

   • Pause for 1-2 seconds at the top with knees at or above hip level — squeeze the abs hard during the hold

   • Lower slowly on a 1-2 second count — do not let the legs drop, the controlled lowering builds core strength

   • Keep arms completely straight and shoulders depressed — if the shoulders rise or elbows bend, the set is over

   • Keep your torso as upright as possible — leaning excessively reduces the core demand

2. 02

   Advanced Tucked Leg Raises

   • Support yourself on dip bars with arms locked out — maintain active shoulder depression throughout

   • Keep your knees at roughly 90° or slightly more extended — not fully tucked and not fully straight, this intermediate position increases the lever arm compared to the tucked version

   • Initiate from the lower abs by curling the pelvis upward — lift the legs until your feet are at or above hip height

   • Pause 1-2 seconds at the top — focus on the abdominal contraction, not just holding the leg position

   • Lower slowly with control — resist gravity on the way down, do not let the legs swing freely

   • Maintain the same knee angle throughout the entire rep — if you find yourself tucking tighter as you fatigue, the set should end

   • Keep arms straight and torso upright — avoid leaning back as a compensation for weak abs

3. 03

   Leg Raises

   • Support yourself on dip bars with arms locked out — maintain active shoulder depression throughout

   • Keep your knees fully locked out by actively engaging your quads — if the knees bend, this becomes a different (easier) progression

   • Point your toes to create a clean line and slightly reduce hamstring tension

   • Initiate from the lower abs by curling the pelvis — lift the straight legs in a controlled arc to at least horizontal (hip height)

   • Pause for 1-2 seconds at the top while maintaining the full quad lock — squeeze the abs hard at this point

   • Lower slowly on a 1-2 second count with legs remaining straight — do not let the legs swing or drop

   • Keep your torso upright and arms completely straight — this is the full-range supported leg raise and demands significant compression strength

4. 04

   Seated Leg Raises

   • Sit on the floor with legs straight and together in front of you — this is the most accessible progression as it requires no equipment

   • Place your hands on the floor just in front of and to the sides of your thighs with elbows fully locked out

   • Press your hands firmly into the floor and engage your abs to lift both legs off the ground — keep the knees fully extended throughout

   • Raise the legs as high as possible, hold for 1 second at the top, then lower with control

   • Keep your torso upright and avoid leaning back — leaning back uses momentum and reduces the core demand

   • If you cannot lift the legs with straight knees, this progression is too advanced — work on hip flexor strength separately first

   • Focus on the compression: actively try to close the gap between your thighs and your torso using ab and hip flexor strength

Common mistakes

• Shoulders Rising Toward Ears
• Swinging the Legs with Momentum
• Bending the Elbows
• Dropping Legs on the Way Down
• Excessive Backward Lean
• Using Hip Flexors Instead of Abs