PracticeLegs raised on the groundallows a deep strengthening of the abdos, without recourse to specific material and while preserving the bottom of the back this, provided to follow some easy markers, widely validated on the ground, whether in the dining room or at home. When the movement remains controlled, with the trunk really engaged and sincere attention to your feelings, each repetition becomes a solid ally for thelumbar safetyand upgrading, no matter where you start. This is typically the kind of exercise that, well controlled, makes rimmer effectiveness, pleasure of effort and renewed confidence at each session (some even surprise themselves to really appreciate it, as progress progresses).
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Legs raised on the ground: how to achieve them without lumbar pain?
Do you want to effectively target abs, improve your posture and train without much equipment? The ground leg surveys bring these benefits, provided they are carried out carefully. From the first attempt, the feeling is often immediate: you gain in tone... or you feel an discomfort in the lower back if the posture looses. Taking the time to do simple and secure remains the key reflex, whether you start or already have experience. An old kine regularly said: « Mastery begins where you stay listening to your feelings. »
To take full advantage of the ground leg lifts without increasing tensions – everything is based on pelvis management and effective abs stress, avoid running after rehearsals at any cost. Sit on your back, hands under the buttocks if necessary, and imagine bringing the navel closer to the column (the goal is to feel the lower back firmly on the ground). Inhale, then on the exhalation, raise the legs stretched or bent without taking off or digging the lumbars. The descent also deserves to be controlled, even reducing amplitude as soon as it pulls on the back. In other words, precision is better than number.
Another point frequently recommended by coaches: start with 2 to 3 sets of 10 to 12 rehearsals, 2 or 3 times a week – most guides quote a session of less than 20 minutes effectively conducted. Average score of4,8/5on more than1000 opinionsillustrates the satisfaction of athletes who opt for this precautionary routine. Keep in mind: well stable back, active abs, and no need for expensive equipment.
Summary of key points
- ✅ Legs raised on the ground strengthen the abs by protecting the lower back.
- ✅ Importance of pelvis control and posture to avoid back pain.
- ✅ Start with 2-3 series of 10-12 rehearsals, 2-3 times a week, without equipment.
What is leg lift on the ground?
Who, passing through a gym, never heard of leglifting on the floor? Accessible and versatile, it is an exercise where, lying on the back, the legs are raised above the pelvis before bringing them back to the ground, while maintaining the contraction of the trunk. This gesture promotes the strengthening of the center, effectively solicits the lower belly and contributes to pelvic stability without any specific equipment. Some competitors or active parents also report that they frequently integrate into their routine to work without space constraints.
Why is this exercise so enjoyable?
Leg-lifting on the ground captures those who seek simplicity: no machine required (a basic carpet, sometimes a towel does the trick), it adjusts to all rhythms and deeply targets a sometimes forgotten area. No wonder, then, to see it adopted by young rowers as well as by seniors anxious to preserve their mobility. The question arises, is it enough to do simple to remain motivated over time? A club coach insists: simplicity, yes, but thinking about his safety above all remains the priority.
Correct technique: detailed steps to succeed without hurting yourself
A specific movement often makes all the difference. Taking the time to respect each step counts double, and listening to body signals is valuable. A sports trainer sometimes evokes « the luxury to go slowly: the one who makes it last wins twice! »
The steps, coach version
Here's what helps to place every detail – to ensure success and avoid lumbar discomfort:
- Sit on your back, legs lying on the floor, relaxed arms on either side, and if necessary, slip your hands under your hips to better support the lumbar area.
- Take care to contract the center, by slightly pressing the bottom of the back against the ground (a visual marker sometimes helps, like thinking about crushing a sheet of paper under the body).
- Enjoy a deep inspiration before slowly lifting the legs, whether bent or stretched until they form an angle of about90°with the bust. Release the neck as well.
- Step back and control the return, without arching and without the heels « slam » the ground.
Small feedback from experience: if an unwanted tension in the lower back arises, it is better to limit amplitude (some use a marker, such as the calf alignment, to stay constant in each series). Moving forward at its own pace is never a luxury.
Good to know
I recommend limiting the amplitude of motion as soon as you feel a tension in the lower back. Moving forward at your own pace is essential to progress safely.
Variations adapted to each level
This question is regularly encountered in practical workshops: "And if back discomfort occurs, what option should be preferred?" Good news: there are many options, allowing everyone to adapt the exercise according to their morphology or progression of the moment.
Beginner, intermediate, advanced: to each his progress
It is common to start with a simplified form! Depending on your sensations and to avoid ending up blocked at the lumbar level here are some adaptation ideas:
- Beginner: stable arms on the ground, bent legs, reduced amplitude, and mark a small pause between each repetition (a flat cushion under the pelvis can reassure).
- Intermediate: the legs gradually stretch, the rhythm settles, while maintaining the fluidity of the movement.
- Advanced: legs stretched from one end to the other, sometimes add a static break at the top or a light ballast, such as straps to the ankles.
For all those in post-lumbar recovery or after pregnancy, the mid-amplitude, backset and possibly cushion under the pelvis remains the recommended route of caution.
By experience, it even happens that an experienced coach alternates the variants according to his state of the day. The important thing, in the end, is to always listen to your sensations and dare to adjust the movement as needed, we rarely progress a milking... and it's quite normal.
What muscles work? Abdos, but not that!
Behind each series of leg lifts, the whole trunk is active: this exercise has little connection with the only « aesthetic abs ». Activation often occurs:
Deep Abdos, posture and sheathing in action
The most stressed muscle remains the great abdominal right (the famous tablet), especially during the climb. But at the time of descent, the obliques take over to stabilize, while the pelvic floor muscles coordinate to avoid unwanted arching. In each passage, the general posture gains in support, hence the interest emphasized by many pros, whether it is for regular rowers, seniors or even young parents who alternate between short sessions and parenting (this is not cliché: some sportsmen begin at home, still in socks!).
Based on feedback from experience, and cross opinions with physiotherapists, integrating this movement 2 to 3 times a week can lead to a marked improvement in back holding usually from the second month of more regular practice.
Safety and Errors to Avoid: The Most Frequent Traps
A slight technical approximation is enough to test your back... A detail frequently observed by physical preparers: even experienced athletes are not immune to parasitic gestures. Let's see together the really useful reflexes, recommended from the beginning.
The (bad) habits to correct
Always remember these few elements of vigilance, for in the long run they are the ones who prevent pain:
- Accentuating the lumbar arch during descent indicates either fatigue of the centre or too wide an amplitude. It is better to fold the legs slightly or reduce movement when necessary.
- Shooting the head or taking off the shoulder blades goes against the expected benefit. We make sure to feel the effort in the heart of the trunk, and nothing else.
- Searching for quick execution decreases control (and results). Slowing down means strengthening control and avoiding « cheat » With the moose.
A little trick, often recommended in a row club: place a thin object (book, notebook) under the bottom of the back. If he moves, it is that stability is not yet fully at the point.
In case of persistent pain, take a break and seek advice from a professional. After all, prevention remains the ideal support for progress over a long period of time.
To complete your practice of ground leg surveys, discover the advantages and limitations of the challenge50 abs per day for 1 month.
To complete your ground exercises and strengthen your balance, take inspiration fromyoga posture on the head: control, safety and serene progression, an ideal challenge to develop strength and concentration.
To optimize your ground leg reading sessions, it is essential to understand how yourhip flexor muscles: understand their role, anatomy and preserve theminteract with your abdominal strap.
Good to know
I recommend you always listen to your body. In case of persistent pain, do not hesitate to interrupt exercise and consult a professional to avoid complications.
Integrate exercise into routine: instructions for use « house »
A bit of discipline changes everything! There is no need to upset the entire schedule. Well thought, the ground leg lift complements all trunk-centered routines, with flexibility and according to your current desires. Some coaches even mention the benefit of integrating it smoothly (at the beginning or at the end of the session), especially for those profiles that still doubt their ability to stick to it.
How many series, how often, how do we progress?
In general, the base consists of 3 or 4 sets of 10 to 15 repetitions, interspersed with one minute recovery. Schedule this exercise 2 or 3 times a week to see true results in the confirmed month in both club and family context testimonials. A former rower recently commented: « I felt the difference on the abdominal belt in the fifth week, without changing the rest of my training! »
Take some practical cues:
- Linking leg lift to other exercises for the center (gaining, board, crunch) – mixing it at the beginning or end of the session remains a sure value.
- Rhythming its progress with a simple online timer, a follow-up sheet, or the hebdo newsletter that gives small ideas for reviving.
- Follow its evolutions, even briefly: for some, watching the number of repetitions climb or feel ease coming back creates an indispensable virtuous circle.
Thought for tight schedules: 1 single series of 5 rehearsals, conducted accurately, is worth a long, poorly executed sequence. This may seem minimalist, but many parents confirm it, regularity prevails over quantity!
Resources, practical tools and express answers to your questions
Do you want to deepen the question or remove doubts before you start? There is no shortage of media today: free PDF guides, step-by-step videos, online simulators of progress and self-help groups open to athletes from all walks of life. A club coach even cites the interest of the newsletter to keep the course without pressure. From now on, enjoying tips or personalized returns from the living room becomes relatively simple (some are surprised to launch a first sock video before breakfast!).
Express FAQ
Here are the questions that come back most often – it is also an opportunity to lift some persistent hesitations:
- Can we do leg lifts on the floor with back pain?Yes in some cases, provided you start bent legs, well grounded and interrupt from any discomfort.
- How long before you see results?Many practitioners note a tangible effect on postural maintenance between4 and 6 weeksthree sessions a week.
- What's the difference with crunchs?Here, emphasis is placed on the lower part of the trunk and the stability of the basin, more than on the top.
- Should we buy equipment?No need! A carpet or a simple towel meets the basic needs, but it is possible to add ballast to intensify as progress is made.
Psst... near satisfaction rate4,8/5on1021 user returnsHere's something to reassure the most sceptical!
Think about registering (free) to the newsletter « Routine Core » Each week, a new session, ideal to revive motivation or break the routine without fear of harm.
Do you still hesitate between personalized video, return of a professional or simple exchange with other practitioners? More and more certified coaches and solidarity groups are available online. Bringing the best of management closer, without moving from home, is certainly a sign of his time.
Updated on 21 March 2026
