How to do the Dip Station Leg Raise
- Support yourself on the dip handles with your arms straight.
- Pull your shoulders down and keep your legs together.
- Lift both legs forward together, keeping your knees straight.
- Lower your legs slowly until they hang still below your hips.
Full technique — 6 steps
- Grip the dip station handles and press up until your arms are straight.
- Set your shoulders down, tighten your stomach, and stop any body swing before starting.
- Raise both legs forward together, keeping your knees straight.
- Lift as high as you can control without leaning your torso back.
- Keep your arms straight throughout without letting your shoulders rise toward your ears.
- Lower your legs under control until they hang straight below your hips.
Common mistakes
- Swinging legs with momentum
- Bending knees to shorten range
- Leaning back to lift the legs
- Shrugging shoulders toward ears
- Dropping into the next rep
Form cues
- Keep knees straight
- Lift with abs first
- Shoulders stay down
- Keep ribs down
- Pause out the swing
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Decline Sit-Up Easier
- Dumbbell Straight Arm Crunch Easier
Resistance bands
- Lying Resistance Band Crunch Easier
- Lying Resistance Band Knee Tuck Easier
Medicine ball
Suspension trainer
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Reverse Crunch
- Easier Ab Wheel Pass Crunch
- This exercise Dip Station Leg Raise
- Harder Suspension Trainer Hanging Leg Raise
- Harder Standing Ab Wheel Rollout
Too hard for now? Start with the Ab Wheel Pass Crunch.
Quick answers
What muscles does the Dip Station Leg Raise work?
Primary: Abs 9/10. Also works: Obliques 5/10.
When should I do the Dip Station Leg Raise in a workout?
Accessory. Goes after the main lifts. ≈ 6 min with rest.
How many sets and reps of the Dip Station Leg Raise?
Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Dip Station Leg Raise?
Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Mountain Climbers.
What is an easier version of the Dip Station Leg Raise?
Ab Wheel Pass Crunch (30% of bodyweight), Reverse Crunch (25% of bodyweight).
What is a harder version of the Dip Station Leg Raise?
Suspension Trainer Hanging Leg Raise (85% of bodyweight), Standing Ab Wheel Rollout (120% of bodyweight).
