How to do a Vertical Leg Raise

Authored by Fitbod

About Vertical Leg Raise

Sets Logged
360,716
Popularity Rank
190th
Difficulty
Intermediate
Abs Strength
90 mSCORE 32nd
Equipment Required
  • Photo of Vertical Bench (Vertical Knee Raise)
    Vertical Bench (Vertical Knee Raise)
Primary Muscles
Secondary Muscles

Instructions: How To

Vertical 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.

  1. Secure yourself to the leg raise equipment by grasping the handles and placing your forearms on the pads.
  2. Engage your core to fold at the hips and bring your legs out in front of you. Keep your legs straight with a slight bend in your knees.
  3. Hold this position for a moment at the top of the movement while maintaining tension in your core.
  4. Slowly allow your legs to fall back into the starting position while maintaining tension in your core.
  5. Maintain good posture by keeping your shoulders engaged to prevent your body from sliding down and engaging your core throughout this exercise.
  6. You should feel this exercise primarily in your core, but may feel some tension in your hips or quads.

Common Mistakes

  • Resting Between Reps

    Keep your core engaged for the duration of the exercise, even between reps. This exercise is designed to add instability that your core needs to compensate for. Keeping your core engaged throughout the exercise will improve the effectiveness of the exercise.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Sets & Reps