TRX Leg Raise
The TRX Leg Raise is an intermediate core exercise performed lying on your back with feet suspended in the straps, requiring you to lift your legs and hips while maintaining a rigid plank. This movement intensely targets the lower abdominals and deep stabilizers by leveraging your body weight against gravity and instability.
Because core stability fluctuates based on daily fatigue and recovery, the AI utilizes your HRV and sleep data to determine if you have the neurological readiness for this high-stability movement. By tracking your RPE and set duration, the app learns your endurance threshold to optimize rep ranges, ensuring you build strength without compromising lower back safety. If you report discomfort, the system can instantly substitute floor-based regressions to maintain training volume while protecting your spine.
Form Cues
- Press your palms firmly into the floor to create a stable base.
- Engage your glutes and core to hover your hips off the ground.
- Lift your legs towards the ceiling by contracting your lower abs.
- Exhale sharply as you raise your legs.
- Lower your legs slowly to the starting plank position.
- Don't allow your lower back to arch or sag at the bottom.
- Don't use momentum or swing your legs to initiate the lift.
- Don't let your knees bend excessively during the movement.
- Don't hold your breath while exerting force.
Common Mistakes
- Hyperextending the lower back
- Relying on momentum
- Bending knees to cheat
- Placing hands too wide
- Dropping hips too low
Muscles Worked
This exercise primarily targets the lower fibers of the rectus abdominis and the hip flexors, which work together to lift the legs and pelvis. The instability provided by the suspension straps forces the transverse abdominis and obliques to engage intensely to prevent rotation and protect the lumbar spine.
Primary
Secondary
Get Personalized Coaching for TRX Leg Raise
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.