How to do a TRX Leg Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Leg Raise
Target muscles worked
Instructions for Proper Form
Focusing on the core, specifically the lower abdominals, the TRX Leg Raise adds a stability challenge by suspending the legs through the straps. This exercise not only strengthens the core muscles but also enhances hip mobility and control, making it an essential component of a comprehensive core training program.
- Lie flat on your back underneath the TRX anchor with your legs extended and grabbing the TRX handles with extended arms just below your chest. Press downward into the handles as you raise both of your extended legs to a vertical position. Return to the starting position and repeat for the allotted repetitions.
Sets & Reps Calculator
Average TRX Leg Raise standards by male, female, gender, weight, age and height
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Alternatives & Variations to TRX Leg Raise
1. Leg Raise
96.5 mSCORESWAPPED 31 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
2. Vertical Leg Raise
82.2 mSCORESWAPPED 14 TIMESVertical Leg Raise is a more challenging variation of Vertical Knee Raise. By keeping your legs straight as you raise them up and away from you, you add significantly more resistance to this exercise. Keeping your legs extended also forces you to engage your quadriceps. This is a great variation for anyone looking to make their Vertical Knee Raises more challenging.
- Intermediate
- Abs
- Vertical Bench (Vertical Knee Raise)
3. Alternating Heel Touch
78.2 mSCORESWAPPED 10 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
4. Crunches
94 mSCORESWAPPED 9 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Hanging Leg Raise
60.2 mSCORESWAPPED 8 TIMESHanging Leg Raise is a bodyweight core exercise that primarily targets the abdominals and hip flexors. By hanging from a pull-up bar and raising your legs, you add instability, forcing greater muscle engagement. This is a more challenging variation than Vertical Knee Raises, increasing the demand on your core and possibly the quadriceps, providing excellent strength and muscle-conditioning benefits.
6. TRX Ab Rollout
62.3 mSCORESWAPPED 6 TIMESSimilar to the traditional ab rollout, the TRX Ab Rollout challenges the core muscles through an extended range of motion. This exercise strengthens the abdominal muscles, improves core stability, and enhances shoulder strength, making it a powerful tool for building a strong, functional core.
7. Cable Crunch
88.8 mSCORESWAPPED 5 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
8. Bicycle Crunch
91.8 mSCORESWAPPED 5 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
9. Leg Pull-In
94.9 mSCORESWAPPED 5 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
10. Plank
92.8 mSCORESWAPPED 4 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.