I Did Leg Raises Wrong For Years — Key Takeaways
Use a barbell in a squat rack at mid-back height as a stall bar substitute to eliminate momentum and back compensation during leg raises, forcing strict ab and hip flexor engagement.
Key takeaways
Brace a barbell at mid-back in a squat rack to eliminate swing and back compensation on leg raises
Brace a barbell at mid-back in a squat rack to eliminate swing and back compensation on leg raises
- Free-hanging allows torso to tilt forward, shifting load from abs to back — the barbell physically prevents this cheat.
- Mirrors gymnastic stall bar training, which builds the strict core strength seen in elite gymnasts.
Progress leg raises: knee raises → straight-leg eccentric-only → full leg raise
Progress leg raises: knee raises → straight-leg eccentric-only → full leg raise
- The eccentric bridge (raise knees, extend legs, lower straight) builds the strength needed for full strict reps.
- Partial range is valid early — full ROM requires both hip flexor strength and hamstring flexibility to develop together.
Superset leg raises with standing hamstring stretches — tight hamstrings directly cap leg raise range
Superset leg raises with standing hamstring stretches — tight hamstrings directly cap leg raise range
- The stretched hamstring position mirrors the top of a leg raise; improving it directly transfers to rep quality.
- Static holds or pulse stretches between sets use rest time productively without disrupting the working muscles.
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In this video
- 1mProblems with Standard Hanging Leg Raises
- 2mThe Barbell-Against-Back Setup
- 3mProgressions: Knee Raises to Full Leg Raises
- 4mHamstring Flexibility as a Limiting Factor
- 4mControlling the Eccentric and Avoiding Momentum
- 5mPartial Range Is Fine — Build Up Gradually
“Anytime you can keep yourself honest and do an exercise that takes care of technique for you, it's a good choice.”
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