The Leg Raise Mistake That's Hurting Your Back

Рет қаралды 268,057

Күн бұрын

Leg raises are a great way to work your abs and build a stronger core, but placing your hands under your hips can compromise the benefits of the exercise.
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Пікірлер: 237

@adolfojp 7 ай бұрын

I damaged my back doing leg raises in my late teens without guidance or supervision. I was arching my back, back and forth with every leg motion, just grinding. I didn't know that you were supposed to tilt your hips or use your core muscles to glue your back to the floor. It was pre-Internet, don't judge me. It was painful but at that age you abuse your body's ability to take damage and pass the consequences to your older self. And now I'm paying the debts of my actions with interests. So thank you for explaining how to do these right so others won't injure themselves.

@moh6410 6 ай бұрын

damaged your back ? what happen to your back ?

@JohnBowen117 3 ай бұрын

@@moh6410I've seen comments on other videos about this exercise advising hands beneath your glutes as a method to avoiding such back problems that are created by this exercise. I'm getting mixed messages now. It's hindering your gains. You'll screw your lower back. These people are a pain

@NutInMyBut Ай бұрын

SOFT 🔈

@mammi7699 2 жыл бұрын

2 minutes and 53 seconds of pure information... Decided to Google my problem during workout and instantly found my answer... Great video👍🏼

@NutInMyBut Ай бұрын

2.43 for me

@idsavo 3 жыл бұрын

I just realised that I've been wasting time through the years on this excersise, either on my own or in a gym class. All that time is gone. On the bright side, I'm so grateful I can make use of that time in the future. Thank you dude.

@mrplanksy925 3 жыл бұрын

Exactly what I realized. Matt is an amazing encyclopedia of knowledge. Watching his videos is the equivalent to having your own personal world class trainer. Matt is the best in the business no question!

@RedDeltaProject 3 жыл бұрын

Super appreciate the props Mr. Planksy!

@tidaltidaltidal 2 жыл бұрын

Yes, i found that without hands under your lower back it started to get tougher. It means i worked my abs more effective than usual. Thanks for the tips

@joanwanjiku5275 Жыл бұрын

Did you keep your shoulders and head on the floor? If it's okay to raise your head

@dcawkwell 3 жыл бұрын

I just noticed myself doing this a couple of days ago and noticed correcting my hand position improved the exercise. Thanks for explaining why.

@richardh9828 3 жыл бұрын

Incredible Timing, this is exactly what I needed! Thanks a ton!

@setho1231 3 жыл бұрын

Modern society be like

@richardh9828 3 жыл бұрын

@@setho1231 you've got a point, the sedentary lifestyle wrecks our bodies.

@MikeAlwill 3 жыл бұрын

Same (but 8 months later lol). I'm starting Hybrid Calisthenics's routine and having trouble with leg raises but this is helpful, particularly the two starter variations

@michaelblacktree 3 жыл бұрын

For many years, I did leg raises and flutter kicks with my hands under my butt. And it always made my lower back a little sore. But recently, I saw a video from Redefining Strength, and she said basically the same thing you did. So I tried it. No back pain! 👍

@kapoorrajesh 2 жыл бұрын

kzfaq.info/get/bejne/l9WXiaRlrtbeqac.html Check this

@Jaytee27 2 жыл бұрын

2 mins of straight to the point/answer video. Thank you! 👍

@MrBaracu 29 күн бұрын

Still dont say how to breathe...

@anujafernando8438 Жыл бұрын

Thanks a million! I was actually doing this mistake for so many years and it hurt my lower back just like you said. Now I know where my hands should be!

@shannx3228 3 жыл бұрын

Oh this clarified so many things for me. I’ll start with bent knee raises instead. Thank you!

@uninamed2292 Жыл бұрын

I'd say that the most common problem i see people doing with all isometric exercises for the transverse abdominis is to hyperextend their spine, which in lying leg raises results in the low back not being in contact with the floor.

@lonelyken4215 3 жыл бұрын

wow dude i was having alot of bonetail pain down there and i didn't know why thanks dude you saved a big portion of my back

@RedDeltaProject 3 жыл бұрын

So glad to hear, anything that can reduce the pain in the body during training is a very good thing indeed

@thsilentmelody 3 жыл бұрын

Could I ask, whenever I do these kind of ab exercises I don’t find my lower back to hurt but my neck.. it feels like I’m straining it somehow. How do I relieve the stress to my neck?

@RedDeltaProject 3 жыл бұрын

That' natural as the front of your neck is part of your flxion chain. You can work on keeping your head on the floor, but also your neck will grow stronger over time too. Maybe put a pillow under your head too

@aniruddhmaitra1728 2 жыл бұрын

Interesting. I had the same doubt. This helps a lot. Thanks!

@kapoorrajesh 2 жыл бұрын

kzfaq.info/get/bejne/l9WXiaRlrtbeqac.html Check this

@daves9355 Жыл бұрын

Keep your head flat on the ground. I had the same neck issues when raising my head off the ground doing these.

@hajinjin9133 3 жыл бұрын

Thank you so much for explaining this! It's so easy to understand now and makes sense! I also appreciate the quick work up to regular leg raises you went over. I am just starting out and have chronic pain so the modified examples are very helpful.

@jaketwigg1065 3 жыл бұрын

Can you talk about how to understand our own nervous system and how to maintain a healthy one

@duncan7961 3 жыл бұрын

Kept this in mind during yesterday's workout, makes a real difference. Thank you

@RedDeltaProject 3 жыл бұрын

Great to hear, if it feels different then it's working, or at least creating a new stimulus which is much the same thing.

@cass3267 9 ай бұрын

I’ve been doing leg ups for a couple years now and I use my hands under my hips to make it easier on my body. My stomach is now washboard flat, so I don’t see why you have to make it harder for yourself!!

@hongjiang3601 3 жыл бұрын

this guy does not get hundreds of thousands viewers for his talk, but some of his talk make a lot of sense, gives lot of valuable insight, warning, mechanism that are not often discussed in traditional demo. many thanks to this guy. another one i like is MoveU. similarly, lot of peculiar, hidden, but very important mechanism discussed. these people don't just teach you how to go thru the look of the motion.

@brittanymorgan689 Жыл бұрын

I just had a very intense abdominal workout... Thank you really trying to lose weight and build muscle that whole thing about arching back takes intensity away helped a lot.. I made sure back wasn't arched and it really targetted my abdominals alot better.... Thank you

@arson7357 Жыл бұрын

No matter how many tutorials I watch I can't engage my lower abs my belly judt pokes out and I can't keep it down when I do leg raises

@jameswoods6385 3 жыл бұрын

Hey Matt, I know you didn't make the end analysis by paralysis just because of me, but it seemed like you were talking directly to me lol. You are right that you have to figure out what works for you. You can get a blueprint and then adjust as necessary for your own goals and needs. I definitely tend to over analyze things. Your program does not have to be perfect. Start somewhere and adjust as necessary. Thank you for all you do. You are really helping so many people including myself. I appreciate it immensely. God bless

@r1der589 2 жыл бұрын

I was wondering if i should put my hands like that or not because i want to start doing leg raises but thanks to you i know understand that it's reduces the impact of the exercise.This video came in the right time

@altide8784 3 жыл бұрын

I was just thinking about doing these with the hands, guess I will not

@Abandex369 3 жыл бұрын

Time to practice

@jaimeguadian5558 2 жыл бұрын

Makes sense, been doing it wrong for so long

@_The_Worst_ 2 жыл бұрын

I'm glad to see that I never done it incorrectly...👌🏼💯✔

@jonathanajith9863 Жыл бұрын

Thx man cuz I wondering why it was so easy I started doing this and been really working thx

@RedDeltaProject Жыл бұрын

You're welcome Jonathan, happy training!

@kookiemon5 3 жыл бұрын

This was incredibly helpful! Thank you so much for the information.

@rollandb1767 2 жыл бұрын

Hands under your butt is a regression exercise for those who can not keep their low back flat to the floor or those with bad backs.

@RedDeltaProject 2 жыл бұрын

You're right it is regressive, because the abs are not contracting hard enough. So the hands are doing the job the abs are supposed to be doing. Which is fine, but it tends to become a crutch and inhibits the process.

@simonvance8054 Жыл бұрын

Great explanation, thanks a lot! I would never have guessed that makes so much difference…

@RevolutionRNT 10 ай бұрын

this helped me a lot! thank you!

@zahrazar9974 3 жыл бұрын

Thank you, I've always had problem with this exercise.

@gamingmode9859 2 жыл бұрын

Ty very much I'm going try it soon

@msaltima93 2 жыл бұрын

Thank you for this video. Very insightful and educational. I never knew this.

@twooharmony2000 Жыл бұрын

Locks into place,, good point.-Ernie Moore Jr.

@dropweightdaddy 3 жыл бұрын

Thank you Matt.

@m.j.armstrong1803 3 жыл бұрын

I just started incorporating these into my routine, and I totally do the hands under the hips thing, so this technique tutorial could not have come at a better time. Thank you!

@AlexEinherjar 3 жыл бұрын

I'm guilty of doing this. Good to know. Thanks a lot.

@bedoniyt Ай бұрын

There's a short called "Train your damn hip flexors" - by Squat University which shows a perfect illustration of why to brace your core.

@ddpwe5269 3 жыл бұрын

Great advice Matt! Another tool for a transition period, but never to be relied on!

@ChurailKaSaya 3 жыл бұрын

Thanks u so much! Had been struggling so much with this!😅

@606pretty 10 ай бұрын

Thanx. For a quick minute I thought you were going to state that leg raises don't do @nything @ll for the Bliques😂

@billsjohansen6642 2 жыл бұрын

Excellent tutorial. Thank you for clarifying.

@caesportsfpsproreplays82 4 ай бұрын

Vin diesel when he’s done with the family business

@dragonicus2614 Жыл бұрын

Thank you so much, I started not knowing if I was doing it properly aand thought I would ruin my back, turns out I was and won't. Feel the burn🤙 🔥

@RedDeltaProject Жыл бұрын

Glad I could help!

@anaisbelmont9323 Жыл бұрын

...one lil problem tho...I just can't get my lower back to stay against the ground...I just can't 💀and its annoying

@AbiSaysThings 3 күн бұрын

Yeah this just made it worse for me. Now I straight up can't do it. No wonder I repeatedly give up on exercising.

@ceozyamerz4778 3 жыл бұрын

Thanks bro... This is what ive been searching for

@RedDeltaProject 3 жыл бұрын

Glad I could help :)

@YoUnfortunate_Event Ай бұрын

thank you sir i learned a lot from this

@JohnBowen117 3 ай бұрын

I've heard you can risk damaging your lower vertebrae or something regional to the lower back, so that's why when I did it like this, plus I'm lanky with a prominent tailbone. Anything that involves my torso on the floor like this damages my tailbone extensively if I do it too often. My anatomy is frustrating.

@joon8161 2 жыл бұрын

No I put hand there because im skinny and my tail bone rubbing against the floor hurts like hell, lower back never hurts and I still feel abs just as much without cause tail bone pain,

@helloimlois 2 жыл бұрын

I have this and have plenty of weight to lose. In fact it hurt less when I was fitter!

@joon8161 2 жыл бұрын

@@helloimlois it’s been 4 months since I made this comment, ever since I started working out hammis and flutes more pain went away guess I just need meet around tail bone, and to answer you maybe you have week or small glutes probably bigger than mine pause…… but still not enough to Cushing you, more weight you have on top means more force on tail bone, so get them glutes big dawg

@faricidris8167 2 күн бұрын

Bro I m skinny too and my back can't be straight to ground, what's the solution

@cartoonez Жыл бұрын

Pure great information!

@wyatthuggins3292 3 жыл бұрын

Great advice. Thanks Matt!

@stylewithchris 2 жыл бұрын

Omg I've been doing it with my hands under my hips the entire time lol. Thank you .

@RedDeltaProject 2 жыл бұрын

It’s not necessarily a bad thing, I wouldn’t certainly say it’s wrong, just more of a regression and using the hands to help the abs do their job

@onk215 Жыл бұрын

Thank you for this 🎉

@pauldrayton3150 2 жыл бұрын

Guilty as charged 🙋🏾‍♂️ from tomorrow no more 💯

@chuckleberryflin 3 жыл бұрын

Matt's laying down on the job, yet still getting work done!? 😂

@RedDeltaProject 3 жыл бұрын

lol, always!

@BlazeNarutoShippuden Жыл бұрын

I've been doing Leg Raises for 2 weeks and glad i discovered doing it because it targets my lower belly muscles which is hard to get rid of and tone. So glad I've been doing it right and hands at my sides and not my butt. I noticed when you did it with your butt I really didn't feel that burn feeling you know. so I stopped that and went with the hands on the sides. Now I only do straight leg raises and not the bent knee versions. 4x12 a day along with my other workout routine.

@oscarin13 Жыл бұрын

what's ur avg workout routine??

@BlazeNarutoShippuden Жыл бұрын

@@oscarin13 I currently been doing this for about 16 days now. I might start resting on the weekends and doing it Monday through Friday. I started this on July 16th 2023 4x15 Dumbbell Curls 4x20 Bodyweight Squats 4x10 Pushups 4x12 Leg Raises (I can go to 4x24 now though) 4x20 Dumbbell Glute Bridges 4x10 Dumbbell Side Bends

@serdarylmaz2649 3 жыл бұрын

thanks a lot if it wasnt for you I would keep doing leg raises the way I do despite the lover back pain now I know exactly what to do

@Aftermader Жыл бұрын

THANKS BRODDA

@RedDeltaProject Жыл бұрын

More than welcome Hamza

@gamerchristina1079 3 жыл бұрын

I LOVE YOUR VIDEOS!! THANK YOU SO MUCH!! 💪💪❤️❤️‼️

@RedDeltaProject 3 жыл бұрын

Glad you like them, and thank you so much for watchin!

@lachlanriley5468 2 жыл бұрын

Thanks man, I was doing them correctly for a while then I don’t what I did differently but it felt harder on my back and not my abs

@angelikakadus1778 Ай бұрын

Thank you for this video! I knew I did something wrong, but I didn't know what 😂

@truongdang8130 Жыл бұрын

OH MY GOD…. The army made me do this and no wonder my back hurts and my abs strength suck. Thank you for the clarification. Imma start from ground zero again with lying knee raises

@brave7033 3 жыл бұрын

Useful tips ! 👍🏽👍🏽👍🏽💪🏽💪🏽💪🏽

@Koko-il1go 2 жыл бұрын

Should shoulder blades touch the ground ?

@RedDeltaProject 2 жыл бұрын

They don't have to, but it's okay if they do.

@azaphix8707 2 жыл бұрын

Is it fine if i use a pillow to cushion my tailbone it hurts so much i cant even raise my legs trying to do leg raises

@NoObGod101 27 күн бұрын

I didn't know to keep my head up 😕

@limitalspace5287 2 жыл бұрын

Thanks!

@RedDeltaProject 2 жыл бұрын

Welcome!

@badublackwater6556 3 жыл бұрын

Thank you very much!

@rmiliming Жыл бұрын

brilliant ! tks a lot !

@eliascorrea8573 3 жыл бұрын

great tips

@Jewelznme 2 жыл бұрын

Hmmm well I have a flat butt and I feel my tail bone scratching the floor and it hurts. What can I do?

@nipex69 2 ай бұрын

Wow, thank you

@alialmuhanna4938 Жыл бұрын

Thank you.

@nicz4593 Жыл бұрын

I think i had wrong posture because my lower back hurts so much when i stand up. Thanks for the vid

@crissuzuki8837 8 ай бұрын

thank you💪❤️

@hardbodytraining100 3 жыл бұрын

Nice tips

@Clay44444 3 жыл бұрын

What a fucking genius. No1 ever told me this shit and i thought i was deformed 😂 did this for 5 mins and im already seeing a huge difference in my abs engaging and really no more lower back pain

@kendyjohn-baptiste1711 3 жыл бұрын

Thanks for helping me my friend

@RedDeltaProject 3 жыл бұрын

No problem

@regprofant6984 3 жыл бұрын

Aaannnddd another great video

@fuzedtwo8104 2 жыл бұрын

Thank you

@gmch3015 2 жыл бұрын

I have an extreme hollow back. If I wouldn’t put my hands, or, better , a towel under my bottom, I would feel pain in my lower back for days. Imagine a spoon. My back is like a spoon upside down. What do you advice in this special case?

@RedDeltaProject 2 жыл бұрын

I would start with lying down on the floor with the knees bent and the feet flat on the floor. Then practice using the abs to "press" the low back into the floor for reps. Over time, progress by doing this with your legs straighter and straighter until you can do it with your legs straight out.

@gmch3015 2 жыл бұрын

@@RedDeltaProject Many thanks ! I will try this exercise! 🙏

@Abdulzyyy 2 жыл бұрын

Oh my gosh 😂 used to be able to do 30 now I can do 10 and I burrrns 😭😂

@vaibhav_nitesh 3 жыл бұрын

Ok corrected I'm a beginner and I too felt it

@UncleDanBand64 3 жыл бұрын

You are 100% correct Tex👍🇺🇸

@gymelln.chrichlow3224 3 жыл бұрын

You made your point at 1:52, definitely subscribing....👍🏾👍🏾👍🏾👍🏾👍🏾 awesome video... well detailed....😁😁

@RedDeltaProject 3 жыл бұрын

Welcome and thank you for checking out my videos. Feel free to ask questions or make video requests on the RDP instagram @red.delta.project.

@gymelln.chrichlow3224 3 жыл бұрын

@@RedDeltaProject heck yea!!!! 👍🏾👍🏾👍🏾

@dinofrog926 5 ай бұрын

I started doing this so that my ass wouldn’t slowly drag me across the floor every time my legs went down. I guess I’ll have to find something to hold on to instead 😅

@JohnBowen117 3 ай бұрын

This too, not sure why that happens for us and not them

@mdgeisto8953 Жыл бұрын

Exactly the bit of info I was just looking for in terms of leg raises (particularly the stages before graduating to actual leg raises) - thanks for the vid!

@goxlau3243 Жыл бұрын

I had another question, should we lift our head up like you did in the video while doing the exercise or not lifting up? (seems to be activating more abs when lifting the head up)

@panthaw2626 2 жыл бұрын

My waist starts to go up when i tend to put down my legs .That's my main problem .Help me! My back doesn't hurts tho

@AbiSaysThings 3 күн бұрын

OK fab. So now I can't do it at all. Great help. Love exercising. 🫠

@johnniejackson9794 Жыл бұрын

Damn the truth hurts literally 🤦🏾‍♂️

@mizmichi1 4 ай бұрын

How do you not arch the back?

@mattfitzgerald3745 8 ай бұрын

Just to be clear. I have lower back issues. So I should just keep my legs raised in the air and keep there for about 30 seconds and then graduate to raising them up and down. Someone might advise me on that. Thanks.

@nihilosphere319 2 жыл бұрын

Don't do it like that, do it like this.. *does it like that*

@josee-karineanglade2 3 жыл бұрын

And what if one has a herniated disk ? Putting my hands to support my pelvis is the only way for me to perform leg raises without having serious back pain for weeks on end. A physiotherapist advised me to do it with my hands supporting my pelvis . Am I still wasting my time?

@ddpwe5269 3 жыл бұрын

Whether you're injured or not, hands are a tool to be used for transitioning to an exercise, not used to progress through. When your abs are strong enough, your back will never move. As long as you're completely and fully engaging your abs when your exercise and you notice that your getting stronger, slowly incorporate not having them, phase them out if you will =) Your body will tell you when and if you're ready. If you still have pain, then you know you've gone too far. Discomfort is what you're looking for and not a 10 out of 10 for discomfort either, unless of course you're strong enough for it. Keep in mind, muscles are what protect our joints, so once they get strong enough, joint problems, including herniated disks will feel so much better(sometimes feel as if they disappear, but always remember it's there just so you never mess it up again because it can play tricks on your head not feeling pain you felt before) once you build them up. Even talk to your PT and run by them what you want to do and see what they say. I bet they'll say (if you're outside the acute phase that is), it's all on you how far you think you can go, as long as you take it easy in steps.

@walexander8378 2 жыл бұрын

I play phone games while I do leg raises. Arms and head always up haha.

@joanwanjiku5275 Жыл бұрын

Are you supposed to raise your head, when not placing your hands under your pelvic area? As you are doing

@Lalalalalelo 6 ай бұрын

thanks

@divinejudge1 2 жыл бұрын

Abs/core should be strong before you do any flutter kicks. Flutter kicks are essentially a hip/leg exercise for swimming and more importantly swimming with fins so you work on the body mechanics of flutter kicking at the hip instead of the knee.