Affiliate Disclaimer: This post may contain affiliate links, which means I make a small commission off purchases, at no extra cost to you. Read my full disclosure here.
Health & Safety Disclaimer: This post may contain workout and health advice and information, designed for entertainment and/or educational purposes. Without delay, always consult your doctor before trying out a new fitness regimen. Bodyweight MAX should not be used as a substitute for professional medical services.
Leg Lifts Exercise – Progressions & Benefits
When it comes to working your core and ab muscles through calisthenic training, the options are through the roof. Yet one of the most popular ways to strengthen and tone your core is through doing some sort of leg lifts exercise. Doing a leg lifts exercise of ANY form will never get easy, even for the pros. Still, it is perhaps my favorite type of ab exercise, and there are so many reasons to do it instead of other core workouts (ie sit-ups).
But where should you start with your leg lifts, and what sorts of progressions can you do? Keep reading to learn more.
Advantages of Doing a Leg Lifts Exercise
With all the other ab workouts out there (calisthenics or otherwise), what makes leg lifts stand out?
- Toned and strengthened abs.
- It is easier to perform everyday movements. Such as bending down, leaning, reaching and turning.
- Improved balance.
- Better posture.
- Stronger grip strength. Once you progress to the hanging position, you will be holding the bar for an extended period of time – half the challenge comes from hanging, the other half from the leg lifting!
- Stronger triceps. Some of the progressions require you to engage your triceps, such as doing leg lifts on dip bars.
- Stronger hip flexors.
Leg Lifts Exercise – Progressions
Let’s get to the actual workouts themselves! Depending on your experience level, you may be able to breeze through some of these earlier progressions. Nonetheless, it is important to start with the first progression at least once just to be safe.
Beginner: On the Floor
Progression A: Knee Raises
Sit on the floor, place your hands behind your back, palms down. Lean back slightly and stretch your legs out in front of you. Lift your feet slightly, and bring your knees towards your chest. Repeat 10-30 times.
Progression B: Leg Lifts
Sit on the floor, place your hands behind your back, palms down. Lean back slightly and stretch your legs out in front of you. This time, don’t just lift your feet slightly, lift them up as high as you while trying to keep your legs straight! At first, bending your knees is expected. As you get stronger, this early-stage leg lifts exercise will become easier and you will eventually be able to do it without the need to bend your knees. Repeat 10-30 times.
Intermediate A: On a Platform (chair, table, step, etc.)
Progression C: Knee Raises
This one is identical to the floor version, except there is more room for a greater range of motion. Sit on the floor, place your hands behind your back, palms down, or grip the edge of the platform with them. Lean back slightly and stretch your legs out in front of you. Your feet may touch the floor depending on the height of the platform. Lift your feet slightly, and bring your knees towards your chest. Repeat 10-30 times.
Progression D: Leg Lifts
Sit on the platform, place your hands behind your back, palms down. Lean back slightly and stretch your legs out in front of you. This time, lift your feet up as high as you while trying to keep your legs straight. At first, bending your knees is expected. As you get stronger, you will eventually be able to do it without the need to bend your knees. Repeat 10-30 times.
Intermediate B: On a Support Station/Forearm Slings
Many people do not have access to this type of equipment. Honestly, this progression can be skipped if you don’t have the equipment, and if you do then it probably will be a shorter progression compared to the others.
Progression E: Knee Raises
Once again, this progression allows more room for a greater range of motion. Hold yourself up by your forearms on your support station, legs hanging down. Bring your knees up towards your chest. Repeat 10-30 times.
Progression F: Leg Lifts
Hold yourself up by your forearms on your support station, legs hanging down. This time, lift your feet up as high as you can, trying to keep your legs straight. Again, as you get better at this progression, you won’t need to bend your knees as much. Repeat 10-20 times.
Intermediate C: On Dip Bars/Parallettes
If you don’t have dip bars or parallettes, this can still be done with two secure chairs. You might not get the full range of motion, but you are still making progress!
Progression G: Knee Raises
Grip the bars and hold yourself up, engaging your triceps, with your legs hanging down. Bring your knees up towards your chest. Repeat 10-30 times.
Progression H: Leg Lifts
Grip the bars and hold yourself up, legs hanging down. This time, lift your feet up as high as you can, trying to keep your legs straight. Again, as you get better at this progression, you won’t need to bend your knees as much. Don’t swing your legs! Repeat 10-20 times.
Advanced: Hanging from a Bar
Don’t have a pullup bar? Well then get one, darn it! This one is hard to find a substitute for.
Progression I: Knee Raises
Grip the bar and hang, engaging your wrists and hands, with your legs hanging down. Bring your knees up towards your chest. It is important to do this slowly enough to prevent swinging. Repeat 10-30 times.
Progression J: Leg Lifts
Grip the bar and hang, engaging your wrists and hands, legs hanging down. Depending on the height of the bar, you may need to pull yourself up a bit. Lift your feet up as high as you can, trying to keep your legs straight. Do this slowly, and do not swing! Again, as you get better at this progression, you won’t need to bend your knees as much. Don’t try to lift your feet all the way up at first. Try to go a little higher with every workout as you get stronger. Repeat 10-20 times.
Leg Lifts Exercise Progressions & Benefits: Conclusion
There are MANY variations to doing all of these leg lift progressions. Bicycle kicks, doing a knee raise then extending your legs, angling your lifts to the left and right, doing leg lifts with gymnastic rings, and much more. This post is simply meant to get you started and help you develop a plan on where to go with your leg lifts exercise progressions. And as usual, remember to stretch!
How are your leg lifts coming along? Let me know in the comments below! And for another great abdominal calisthenic exercise, check out my post on hollow body ab workouts.
