Exercise guide
Kettlebell Leg Raise
- Intermediate
- Compound
- Rep-based
- Waist
The Kettlebell Leg Raise uses a kettlebell as a heavy anchor to stabilize the upper body, allowing for intense isolation of the lower abdominals and hip flexors. This variation improves core tension and prevents the torso from lifting during the leg movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with a kettlebell placed on the floor directly behind your head.
- Reach back and firmly grip the kettlebell handle with both hands to anchor your upper body.
- Extend your legs fully, squeezing your thighs together and pointing your toes.
How to do it
- Exhale and lift your legs toward the ceiling in a controlled arc until they are perpendicular to the floor.
- Keep your lower back pressed firmly into the mat throughout the entire upward phase.
- Inhale as you slowly lower your legs back toward the floor, stopping 2-3 inches above the ground.
- Maintain a slow, controlled tempo, taking 2-3 seconds for both the lifting and lowering phases.
Form checklist
- Keep your lower back in contact with the floor at all times to protect the spine.
- Ensure your legs remain straight with locked knees to maximize quad and lower ab engagement.
- Avoid using momentum or swinging your legs; the movement should be driven entirely by the core.
- Do not let your heels touch the floor until the set is complete.
Pro tips
- Actively pull on the kettlebell handle to create 'full-body tension,' which helps stabilize the spine and engage the upper abs.
- Focus on the mind-muscle connection by imagining your lower abs pulling your hip bones toward your ribs as your legs rise.
Make it harder
- Perform a 'hip thrust' at the top of the movement, lifting your pelvis vertically off the floor toward the ceiling.
- Hold a light kettlebell securely between your feet to add direct external resistance to the lower body.
Frequently asked
- What muscles does the kettlebell leg raise work?
- The kettlebell leg raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the kettlebell leg raise?
- The kettlebell leg raise uses kettlebell.
- Is the kettlebell leg raise good for beginners?
- The kettlebell leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.