Look, if you’re trying to target your lower abs, leg raises are genuinely one of the most effective exercises you can do—but they’re also easy to mess up if you don’t know what you’re doing. The good news is that once you understand the mechanics and learn how to avoid the common mistakes, you’ll see real results. This guide walks you through everything you need to know to do them properly and safely, whether you’re just starting out or looking to level up your routine.
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The flat leg raise is the single most effective bodyweight move for targeting your lower abs — and most people are doing it wrong. Done correctly, leg raises for lower abs fire the rectus abdominis and hip flexors while building real functional core stability you’ll feel in every workout. Whether you’re starting from scratch or adding intensity, this guide covers exact form, smart progressions, and the two pieces of gear worth owning.
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Last updated: June 2026
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nLeg raises for lower abs work best when you press your lower back flat into the mat throughout every rep — that one cue is the difference between core work and hip flexor strain. Start with 3 sets of 10 reps on a quality exercise mat, and upgrade to a pull-up bar with ab straps once you can hit 20 controlled reps.n
📋 In This Article
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#1. Thick 1-Inch Exercise Mat — Best for Floor Leg Raises
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A quality 1-inch mat is the foundation of safe floor leg raises. Thin mats let your tailbone grind into hard floors, which kills your focus and form fast. Look for high-density NBR or TPE foam — these materials hold their shape through 10,000+ reps without compressing down to nothing. This is the right starting point for anyone doing leg raises 3 or more days per week at home.
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- ✅ 1-inch density protects tailbone and spine during all floor ab work
- ✅ Non-slip surface keeps you stable through slow, controlled reps
- ✅ Doubles for stretching, yoga, and full core circuits — no extra gear needed
- ❌ Takes up more storage space than a standard 6mm mat
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#2. Ab Straps for Pull-Up Bar — Best for Hanging Leg Raises
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Once you can knock out 20 clean floor leg raises, hanging leg raises with ab straps add serious intensity by forcing your entire core to stabilize without ground support. Ab straps loop over any pull-up bar and cradle your forearms, so grip fatigue doesn’t cut your set short. Research from the American Council on Exercise ranks hanging leg raises among the top 3 exercises for lower rectus abdominis activation.
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- ✅ Removes grip limitation so you train abs to true failure
- ✅ Padded neoprene prevents forearm bruising on long sets
- ✅ Universal fit — works on any standard pull-up bar or beam
- ❌ Requires a pull-up bar or sturdy overhead anchor to use
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How to Do Leg Raises for Lower Abs — Step-by-Step Form
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Starting position: Lie flat on your mat, legs straight, hands palms-down under your glutes or beside your hips. Press your lower back firmly into the mat — this is non-negotiable.
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The movement: Exhale and raise both legs to 90 degrees in 2 seconds. Inhale and lower them back down in 3 seconds — slow on the way down is where the lower abs actually work. Stop 2 inches above the floor, hold 1 second, repeat.
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Beginner modification: Bend your knees to 90 degrees throughout the movement. This shortens the lever arm and cuts the load by roughly 40%, making it safe for anyone with limited core strength or a history of lower back discomfort. According to the Mayo Clinic, stop any exercise that causes sharp or shooting lower back pain and consult your doctor before continuing.
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Frequently Asked Questions
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How many leg raises should I do per day for lower abs?
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Start with 3 sets of 10–12 reps, 3 days per week — your lower abs need 48 hours to recover just like any other muscle. Once you hit 20 clean reps per set, either add a 2-second hold at the top or progress to hanging leg raises to keep the stimulus growing.
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Why do I feel leg raises in my hip flexors, not my abs?
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Your lower back is likely arching off the mat, which shifts the work straight to your hip flexors and off your abs. Fix it by pressing your palms or fingertips under your lower back as a tactile cue — the moment you feel your back lift away from your hands, you’ve lost the position.
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Are leg raises safe with lower back pain?
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Bent-knee leg raises are generally safer than straight-leg raises for people with mild lower back issues, but you should get clearance from your doctor or physical therapist before starting if you have any diagnosed spinal condition. If you feel pain — not muscle burn, but actual pain — stop immediately.
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Our Pick
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A thick 1-inch exercise mat is the smartest first investment for leg raises — it protects your spine, removes distraction, and works for every floor ab variation you’ll ever do. Once your lower abs are strong enough for 20 controlled reps, add ab straps and a pull-up bar to take your training to the next level.
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complete guide to the best ab exercises
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🛒 Editor’s Pick — Aura Heaven
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Yoga mat + blocks + strap — $74.99 (saves $22.98 vs. separately). Everything a beginner needs. Free US shipping.
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nDisclosure: This is from our own store, Aura Heaven.nWe only link to it when it’s genuinely the right fit for what the article covers.
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Coach Alex Turner
NASM-Certified Personal Trainer
Coach Alex lost 34 lbs with a $30 ab roller and has spent 8 years helping 200+ people train at home. Every guide on AuraFitGuides comes from real training experience, not theory.
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