Double Leg Lower & Lift: How-to, Benefits & Variations
Double leg lowers train the core to resist extension. Lower both legs slowly from vertical, press lower back into mat throughout.
Double Leg Lower & Lift: How-to, Benefits & Variations
Lie on your back with both legs pointing at the ceiling. Now lower them toward the floor without letting your lower back peel off the mat. That is the entire challenge of double leg lowers, and it is harder than it sounds. The moment your back arches, your abs have stopped working and your hip flexors have taken over. This exercise teaches your core to resist extension under load, which is exactly what protects your spine when you lift heavy things.
Tone And Stretch 1
Mish Naidoo
How to Do Double Leg Lowers
Set up in the starting position for double leg lower & lift. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Inhale to lower both heels down to hover above the mat. A big exhale, squeeze and lift both."
Complete the full range of motion. "Exhale, lower the legs down... lower the dumbbells down overhead and come up."
Return to the starting position with control. If you start to arch like this, then don't bring the legs all the way down. Maybe you bend the knees.
Natalia Gunnlaugs adds: "Reach the dumbbells overhead, you're gonna reach the legs out"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The double leg lower & lift directly supports this by targeting key muscle groups.
Coach's Tips
"Inhale to lower both heels down to hover above the mat. A big exhale, squeeze and lift both." - Jessica Casalegno
Jessica Casalegno
"Exhale, lower the legs down... lower the dumbbells down overhead and come up." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Reach the dumbbells overhead, you're gonna reach the legs out" - Natalia Gunnlaugs
Natalia Gunnlaugs
"If you start to arch like this, then don't bring the legs all the way down. Maybe you bend the knees." - Natalia Gunnlaugs
Natalia Gunnlaugs
"You can tap all the way down... or you can just bring the legs halfway down." - Mish Naidoo
Mish Naidoo
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The double leg lower & lift loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Double Leg Lower with Arm Extension
highDouble Leg Lower & Lift with Dumbbells
highBenefits
Builds strength
The double leg lower & lift targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The double leg lower & lift directly addresses this.
Requires minimal equipment
No equipment needed. You can do the double leg lower & lift at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the double leg lower & lift with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Natalia Gunnlaugs warns: "If you start to arch like this, then don't bring the legs all the way down. Maybe you bend the knees."
Workouts Featuring This Exercise
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Frequently Asked Questions
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