Leg Raise for BJJ
The lying leg raise targets the lower abdominals by lifting straight legs from the floor while lying on your back. Keeping the lower back pressed to the floor throughout builds deep core strength. This exercise develops the hip flexion control needed for guard pulling and closed guard maintenance.
✓ Step-by-Step Instructions
- 1 Lie flat on your back with legs straight and hands under your hips.
- 2 Press your lower back firmly into the floor.
- 3 Raise both legs to vertical keeping them straight.
- 4 Lower them slowly back toward the floor.
- 5 Stop before your lower back arches off the ground.
- 6 Repeat from the bottom position.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the lower abdominal strength for maintaining closed guard squeeze and pulling guard in competition. The controlled lowering phase builds the eccentric hip flexor control needed for guard retention.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Lower back arching off the floor
- ⚠ Using momentum to lift the legs
- ⚠ Bending the knees during straight-leg version
- ⚠ Not controlling the lowering phase
🔄 Variations
- → Single-leg raise
- → Weighted leg raise
- → Bench leg raise
- → Flutter kicks
Track Your Leg Raise Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Leg Raise help my BJJ game? ▼
Builds the lower abdominal strength for maintaining closed guard squeeze and pulling guard in competition. The controlled lowering phase builds the eccentric hip flexor control needed for guard retention.
What equipment do I need for the Leg Raise? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Leg Raise? ▼
The Leg Raise is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.