What muscles do leg raises with slightly bent knees work?

This exercise primarily targets the lower abdominal muscles while also engaging the upper abs, obliques, and hip flexors. The slight knee bend helps reduce strain on the lower back and makes it easier to maintain proper form.

Do I need any equipment for leg raises with slightly bent knees?

No equipment is necessary just a flat surface like a mat or floor. If you want extra support, you can place your hands under your glutes or use a bench for added range of motion.

Are bent-knee leg raises suitable for beginners?

Yes, they are beginner-friendly because the knee bend reduces leverage and makes the movement more manageable. Beginners should focus on controlled movements and keeping their lower back pressed into the floor at all times.

What are common mistakes to avoid when doing this exercise?

Avoid arching your lower back, using momentum to swing your legs, or holding your breath. Keep your core engaged throughout and move in a slow, controlled manner to get the best results and avoid injury.

How many sets and reps should I do for bent-knee leg raises?

For general core strength, aim for 3 sets of 10–15 reps. More advanced athletes can increase the rep range, slow down the tempo, or add ankle weights for extra challenge.

How can I modify or progress bent-knee leg raises?

You can progress by straightening your legs fully, adding a slight hip lift at the top, or performing the movement while hanging from a pull-up bar. For easier modifications, decrease your range of motion or keep your hands under your hips for support.

What are the benefits of doing leg raises with slightly bent knees?

This variation builds lower ab strength, improves core stability, and supports better posture. It’s also gentler on the lower back compared to straight-leg raises, making it a safer option for many exercisers.

Leg Raise with Slightly Bent Knees

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with your arms at your sides and your knees slightly bent. Engage your core and slowly lift your legs toward the ceiling until they form a 90-degree angle with your torso, then lower them back down with control without letting your feet touch the ground. Keep your lower back pressed into the floor throughout the movement.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your arms extended by your sides, palms facing down for support.
Keep your legs straight but slightly bend your knees to reduce strain on your lower back.
Engage your core muscles by tightening your abdominal area.
Slowly lift your legs upward towards the ceiling, keeping them together and maintaining the slight bend in your knees.
Continue lifting until your legs form a 90-degree angle with your torso or as high as you can comfortably go.
Pause briefly at the top of the movement, ensuring your core remains engaged.
Slowly lower your legs back down to the starting position, maintaining control and avoiding letting your feet touch the ground.
Repeat for the desired number of repetitions.

Explore more lower abs exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Lying Leg Raise

Lower Abs

Bodyweight

Reverse Crunch

Lower Abs

Bodyweight

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles do leg raises with slightly bent knees work?: This exercise primarily targets the lower abdominal muscles while also engaging the upper abs, obliques, and hip flexors. The slight knee bend helps reduce strain on the lower back and makes it easier to maintain proper form.
Do I need any equipment for leg raises with slightly bent knees?: No equipment is necessary just a flat surface like a mat or floor. If you want extra support, you can place your hands under your glutes or use a bench for added range of motion.
Are bent-knee leg raises suitable for beginners?: Yes, they are beginner-friendly because the knee bend reduces leverage and makes the movement more manageable. Beginners should focus on controlled movements and keeping their lower back pressed into the floor at all times.
What are common mistakes to avoid when doing this exercise?: Avoid arching your lower back, using momentum to swing your legs, or holding your breath. Keep your core engaged throughout and move in a slow, controlled manner to get the best results and avoid injury.
How many sets and reps should I do for bent-knee leg raises?: For general core strength, aim for 3 sets of 10–15 reps. More advanced athletes can increase the rep range, slow down the tempo, or add ankle weights for extra challenge.
How can I modify or progress bent-knee leg raises?: You can progress by straightening your legs fully, adding a slight hip lift at the top, or performing the movement while hanging from a pull-up bar. For easier modifications, decrease your range of motion or keep your hands under your hips for support.
What are the benefits of doing leg raises with slightly bent knees?: This variation builds lower ab strength, improves core stability, and supports better posture. It’s also gentler on the lower back compared to straight-leg raises, making it a safer option for many exercisers.