They target the lower abs, hip flexors, and core exercise. And while a basic version is effective, adding it to almost every strength session can get repetitive and boring. Enter: Leg lift variations.

These alternate versions of the tried-and-true leg lift will not only spice up a mundane workout, but they’ll fire up the muscles necessary to run your best when it comes to your track workouts, tempo runs, long runs, and recovery runs. That’s why Amber Rees, senior trainer at Barry’s in New York City and cofounder of Get Bicycling All Access for more workouts like this one, They target the lower abs, hip flexors, and.

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“Leg raises are an awesome exercise to add to any runner’s workout,” Rees tells Runner’s World.“They target the lower abs, hip flexors, and quads, which all are directly related to the speed, endurance, and power of every runner. When you’re [on the run], the last thing you want to be worried about is your legs giving up before you do.”

You can tack this circuit onto the end of a run for an extra boost, or add it to any strength training session.

How to do it: Perform each exercise for 50 seconds with a 10-second rest between each exercise. Repeat the circuit twice, resting as needed before starting the second round. Each move is demonstrated by Rees so you can learn proper form.

An exercise mat is optional (but recommended).

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Leg Lift With Bent Knees

Lie faceup with knees bent and heels on the floor, arms down at your sides. Engage your core and lift both legs up until legs are at 90 degrees. Lower legs back down until heels kiss the ground. Repeat.


Alternating Leg Lift

Lie faceup, place hands behind head, and extend left leg straight up toward ceiling and right leg hovering a few inches off the ground. Crunch the head, neck, and shoulders up off the ground. Engage core and lift right leg up so it’s next to left leg, body forming a 90-degree angle. Lower left leg down a few inches above the ground, then lift it back up. Repeat.


Two-Level Leg Lift

Lie faceup in a hollow-hold position, feet a few inches off the ground, shoulders off the ground, and arms at sides. Engage core and lift legs a few inches, then pause, then lift legs a few more inches until they are at a 90-degree angle. Reverse and lower back down twice to starting position. Repeat.


Leg Lift With Hip Lift

Lie faceup, palms on ground and feet hovering a few inches above the ground. Engage core to lift both legs straight up so that your body forms a 90-degree angle. Engage core and glutes, press palms into ground, and lift hips off ground. Lower hips back onto ground, then lower legs to starting position. Repeat.


Leg Lift With Cork Screw

Lie faceup, palms on ground and feet hovering a few inches above the ground. Engage core to lift both legs straight up so that your body forms a 90-degree angle. Engage core and glutes, press palms into ground, and lift hips off ground. With hips lifted, twist to the left, then to the right. Lower hips back onto ground, then lower legs to starting position. Repeat.


Scissor Leg Lift

Lie faceup with legs straight and place both hands palms down on either side of hips for support. Drawing your belly button toward your spine, lift shoulders off the mat and look toward the ceiling—lift with your abdominals; don’t strain your neck. Lift legs about a few inches off the floor and scissor them as wide as you can—lift right leg, then left, then right, and repeat—pausing for a half-second at the top.

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Danielle Zickl
Senior Editor
Danielle Zickl for Runner's World and Bicycling.