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TRX Leg Raise
TRX Leg Raise with suspension straps targets lower abs and hip flexors to build core stability and control; scalable by bending knees for beginners or using one leg for advanced.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Quads
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
5/10External Obliques
Quads
4/10Rectus Femoris
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX at mid-calf length overhead. Lie supine under anchor point with heels in foot cradles, legs extended, arms by sides, palms down.
- Engage core and press low back into floor.
- Exhale and lift straight legs toward ceiling until vertical or form limits.
- Pause briefly at top while squeezing abs.
- Inhale and lower legs slowly with control.
- Keep legs straight and torso stable throughout.
- Return to start without arching back.
Coaching Tips
Form Cues
- Press low back down
- Legs together straight
- Core tight always
- Control the descent
- No momentum
Breathing
Inhale during lowering phase; exhale during lift and hold.
Tempo
3-1-2
Range of Motion
Legs from horizontal parallel to floor to vertical perpendicular to body, without lower back arching off ground.
Safety
Safety Notes
- Ensure TRX anchor is secure and rated for bodyweight
- Avoid if acute low back pain present
- Reduce range if hip flexors tight
- Stop if sharp pain in back or hips
Spotting
Not required; perform solo with focus on form. Use a spotter only for advanced variations with added weight.
Common Mistakes
- Swinging legs with momentum
- Allowing low back to arch
- Letting legs touch floor fully
- Incomplete core engagement
- Rushing the eccentric phase
When to Avoid
- Acute lower back injury
- Hip flexor strain
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range (90+ degrees)
- Shoulder stability for ground support
Build Up First
- Mastery of basic plank hold
- Familiarity with TRX setup
- Basic core bracing technique
Also known as
Suspension Trainer Leg Raise, TRX Straight Leg Raise, TRX Supine Leg Lift
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