Vertical Leg Lift Exercise: Killer Core Strength

Vertical Leg Lift Exercise
Vertical Leg Lift Exercise
Image Credit: LIVESTRONG.COM (see video below)

The vertical leg lift is an excellent exercise to help tone and strengthen your abs and obliques. This simple yet effective exercise is perfect for those looking to add an extra challenge to their core workouts.

In this article, we’ll explore the benefits, muscle groups targeted, equipment needed, steps to perform the exercise, and mistakes to avoid.

Benefits of the Vertical Leg Lift Exercise

The vertical leg lift is a great way to strengthen and tone your abs and obliques. It helps to improve core stability, posture, and overall athletic performance. Additionally, it can also help to alleviate lower back pain by strengthening the muscles in your lower back.

What Body Parts are Impacted by the Vertical Leg Lift Exercise

This exercise primarily targets the abdominal muscles, including the rectus abdominis and the obliques. However, it also works the hip flexors, quads, and lower back muscles. By working these muscles, you can develop a stronger, more defined midsection.

Equipment You Need to do the Vertical Leg Lift Exercise

To do the vertical leg lift, you don’t need any equipment. However, you can use ankle weights or a stability ball to make the exercise more challenging.

Steps for Doing the Vertical Leg Lift Exercise

Here are some more detailed steps on how to perform this exercise with proper form:

Step 1: Lie on your back on a mat or a flat surface with your legs fully extended toward the ceiling. Place your arms at your sides, with your palms facing down.

Step 2: Engage your core muscles by pressing your lower back into the ground, and lift your hips off the ground. Slowly bring your legs towards your head, with your feet pointing towards the ceiling.

Use your abs to control the movement, and avoid using momentum or swinging to lift your legs.

Step 3: Keep your legs straight and lower them back down towards the ground with control. Do not let them touch the floor, and maintain tension in your abs throughout the movement.

Step 4: Repeat the movement for as many repetitions as desired, making sure to maintain proper form throughout the exercise.

Here is a video on how to complete this exercise.

Mistakes to Avoid while doing the Vertical Leg Lift Exercise

There are some common mistakes to avoid while doing the vertical leg lift exercise to get the most out of it. Here are a few to watch out for:

Using momentum: Avoid swinging your legs to gain momentum. This can make the exercise less effective and can also increase your risk of injury.

Arching your back: Keep your lower back flat against the ground throughout the exercise. Arching your back can put unnecessary strain on your lower back and lead to injury.

Raising your legs too high: Don’t lift your legs higher than your hips. Raising them too high can put unnecessary strain on your lower back and can also decrease the effectiveness of the exercise.


The vertical leg lift is a simple yet effective exercise that can help you strengthen and tone your abs and obliques. It’s a great addition to any core workout routine and can be done anywhere without any equipment.

By incorporating this exercise into your workout routine, you can develop a stronger, more defined midsection and improve your overall athletic performance. However, it’s also important to include upper body exercises in your routine.

Chin-ups are a great option to work on your back and biceps muscles, as well as to improve grip strength. So, give them a try and feel the burn in your core and upper body muscles!

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