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Suspension Trainer Leg Raise
A core isolation exercise using a suspension trainer to target the abs and hip flexors for stability and strength; commonly scaled by bending the knees.
About Exercise
Equipment
Suspension Trainer
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
Adjust the suspension trainer straps to mid-calf length. Lie on your back with heels secured in the foot cradles, legs extended, and arms pressed into the floor at your sides.
- Press your lower back firmly into the floor to engage your core.
- Lift both legs toward the ceiling while keeping them straight.
- Raise legs until hips flex to roughly 90 degrees or before the lower back lifts.
- Lower your legs slowly back to the starting position with control.
- Maintain tension in the core and do not let the lower back arch at the bottom.
Coaching Tips
Form Cues
- Ribs down
- Belly button to spine
- Legs straight
- Press hands into floor
Breathing
Exhale as you lift your legs; inhale as you lower them back down.
Tempo
3-1-1
Range of Motion
From heels hovering just above the floor to legs vertical, ensuring the lower back stays in contact with the ground.
Safety
Safety Notes
- Stop if you feel sharp pain in the lower back
- Ensure the anchor point is secure before starting
Spotting
Not recommended; perform solo with focus on technique.
Common Mistakes
- Arching the lower back
- Using momentum to swing legs
- Bending knees (unless modifying)
- Lifting head off the floor
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
TRX Leg Raise, Suspension Leg Lift, Supine Suspension Leg Raise, TRX Straight Leg Raise
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