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How To Do Slightly Bent Leg Raises With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_SLIGHTLY_BENT_LEG_RAISES.jpg" } }, "headline":"How To Do Slightly Bent Leg Raises With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Slightly Bent Leg Raises With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_SLIGHTLY_BENT_LEG_RAISES.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>With so many amazing core exercises in the fitness world, it’s surprising how many of us are stuck in a rut. We stick with the old classics: crunches, sit ups, and maybe a plank here and there. Many different muscles make up your core and you need to work them all to build real strength and stability. Here we’re going to teach you a core exercise that will target your lower abdominal muscles: the slightly bent leg raise.</p> <p>To perform the slightly bent leg raise, lie on your back with your palms face up. Keep your legs together with your knees slightly bent and raise them until they’re perpendicular to the ground. In a controlled movement, bring them back to the floor then start the next repetition. Besides hitting the lower abdominal muscles, this move is great for stretching and strengthening the hip flexors and the lower back.</p> <p>Beginners may want to start with the reverse crunch. Lie down with your knees bent, like you’re going to do a sit up. Keep your legs together and bring your knees towards your chest as far as you can. Drop your legs back down until your heels just touch the floor then go straight into another crunch. If you’re struggling at first, try only lifting one knee up at a time. Because this move is a simple modification of the slightly bent leg raise, you can push yourself a little harder each time by straightening your legs a little bit more.</p> <p>Once you’ve perfected both of these moves, try the straight leg ceiling stomp. Do everything the same as the slightly bent leg raise, but straighten your legs fully. Once your legs are perpendicular to the floor, lift your butt off the floor to press your legs up towards the ceiling. Drop your legs until you’re back on the floor and lower them to the ground before launching into another repetition. The ceiling stomp is tough, but it will strengthen your core while hitting your lower back as well.</p> <p>Now, let’s learn how to do the perfect slightly bent leg raise.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Lie on your back with your knees bent and palms facing up.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-LR-1.jpg" class="img-fluid" alt="slightly-bent-leg-raises-1"> </picture> <li>With a slight bend at the knee, press your legs together and lift them up until they form a 90-degree angle with your torso.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-LR-2.jpg" class="img-fluid" alt="slightly-bent-leg-raises-2"> </picture> <li>In a slow, controlled movement, drop your legs until your heels just barely touch the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-LR-3.jpg" class="img-fluid" alt="slightly-bent-leg-raises-3"> </picture> <li>Lift your legs back up until they’re at the starting position, then start the next repetition.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-LR-4.jpg" class="img-fluid" alt="slightly-bent-leg-raises-4"> </picture> <li>Continue until you’ve completed the set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>In the starting position, pull your shoulder blades back, keep your chest open, and stay tall through the top of the head. You don’t want to scrunch up your upper body. </li> <li>As you prepare to start the crunch, press your lower back into the ground and set your abs. You’ll know you’re in the right position when your ribs are in line with your abs not poking out. If you’re unsure, try coughing—the alignment of your ribs and core is exactly where you want it when you cough.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-LR-5.jpg" class="img-fluid" alt="slightly-bent-leg-raises-5"> </picture> <li>Press your lower back into the ground throughout the exercise. This will ensure you hit the right muscles with this move.</li> <li>Inhale as you drop your legs down and exhale as you bring them back up.</li> <li>Keep your legs pressed together for the whole movement.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/slightly-bent-leg-raises-LR-6.jpg" class="img-fluid" alt="slightly-bent-leg-raises-6"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>As with all the exercises we teach you, the key here is to do this move with perfect form. It’s much better to perform a few slow repetitions with good form than to do a lot of them quickly and with poor form. So take your time and stay focused on your breathing and hitting all the cues we’ve showed you here.</p> <p>Again, if you’re new you may want to begin with the reverse crunch. A simple modification on the slightly bent leg raise, this is the perfect move to prepare yourself to tackle tougher variations. Ultimately, you’ll work your way up to the straight leg ceiling stomp. It’s an incredibly challenging exercise, but it’s a great move for working on a toned and stable core.</p> <p>You’ve got all the information you need to do a perfect slightly bent leg raise, so why not try it today? Do some leg raises during your next workout or try doing a set the next time you’re waiting for the commercial break to end.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-straight-leg-ceiling-stomp/">Straight Leg Ceiling Stomps</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/reverse-crunches/">Reverse Crunches</a>.</p> </section> </article>

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