# Leg Raises

Lower-ab builder — the slow lowering is the exercise.

- **Category:** Main circuit
- **Type:** Anti-extension (dynamic)
- **Targets:** Lower rectus abdominis, hip flexors, deep core
- **Prescription:** 3 × 8–15 reps, slow negatives

## Setup

**Lying:** flat on your back, legs straight, hands at your sides (or under the
tailbone to start). **Hanging:** dead hang from a bar, shoulders packed.

## Execution

1. Press the lower back into the floor and brace.
2. Raise the legs to vertical without bending the knees more than slightly.
3. Lower *slowly* — 3 seconds or more — stopping before the lower back arches
   off the floor.

## Cues

- Lower back flat against the floor on lying versions, always.
- The negative is the rep: lower slower than you lift.
- Exhale on the way down to keep the ribs from flaring.

## Common Mistakes

- Lower back arching off the floor near the bottom.
- Dropping the legs instead of lowering them.
- Using momentum (swinging) on hanging versions.

## Progression

Bent-knee lying raise → straight-leg lying raise → hanging knee raise →
hanging straight-leg raise → toes-to-bar