Leg Lowers: How-to, Benefits & Variations
Leg lowers strengthen deep core by lowering extended legs with a flat back. Lie face-up, legs vertical, lower slowly. Stop before your back arches off the floor.
Leg Lowers: How-to, Benefits & Variations
Most core exercises involve crunching upward. Leg lowers go the other direction, and that changes everything. Lying on your back, you extend your legs toward the ceiling and slowly lower them toward the floor while keeping your lower back pressed flat. The moment your back arches, you have gone too far. That feedback loop teaches core control better than a hundred sit-ups.
7 Day Bodyweight Challenge 2
Beth Hannam
How to Do Leg Lowers
Set up in the starting position for leg lowers. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Get the hips to come up on top of the blocks... Inhale to lower both feet down, squeeze your abs, exhale to lift both feet up."
Complete the full range of motion. "Get the block to come in between the feet or the ankles... Inhale to lower both legs down to hover."
Return to the starting position with control. Bring your hands directly underneath your hips to protect your lower back.
Bonnie Lyall adds: "We lift up, hold, lower the right leg, lift it up. Lower the left leg... Lower the head down"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The leg lowers directly supports this by targeting key muscle groups.
Coach's Tips
"Get the hips to come up on top of the blocks... Inhale to lower both feet down, squeeze your abs, exhale to lift both feet up." - Jessica Casalegno
Jessica Casalegno
"Get the block to come in between the feet or the ankles... Inhale to lower both legs down to hover." - Jessica Casalegno
Jessica Casalegno
"We lift up, hold, lower the right leg, lift it up. Lower the left leg... Lower the head down" - Bonnie Lyall
Bonnie Lyall
"Bring your hands directly underneath your hips to protect your lower back." - Jessica Casalegno
Jessica Casalegno
"Hands are gonna create a diamond position. Place it just underneath the tailbone." - Mish Naidoo
Mish Naidoo
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The leg lowers 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 Lowers
highLeg Lowers with Block
highSupported Leg Lowers
mediumSupine Single Leg Lowers
mediumCriss-Cross Leg Lowers
highSupine Alternating Leg Lowers
mediumBenefits
Builds strength
The leg lowers 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 leg lowers directly addresses this.
Requires minimal equipment
No equipment needed. You can do the leg lowers 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 leg lowers 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
Jessica Casalegno warns: "Bring your hands directly underneath your hips to protect your lower back."
Workouts Featuring This Exercise
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Frequently Asked Questions
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