Drop Leg
The Drop Leg mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Drop Leg Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis)
How to do the Drop Leg
Setup
Lie flat on your back on a mat, with your legs straight and feet close together.
Place your arms by your sides or slightly under your glutes for extra lower-back support.
Movement
Engage your core by pulling your belly button towards your spine and pressing your lower back into the mat.
Exhale as you slowly lift your legs upwards, keeping them straight until they are vertical, perpendicular to the floor.
Inhale as you lower your legs back down in a slow, controlled motion.
Stop just before your heels touch the floor, then immediately begin the next repetition without letting your lower back arch off the mat.
Form Tips
Keep your lower back flat throughout the entire movement; if you feel it arching, do not lower your legs as close to the floor.
Move with control rather than using momentum by swinging your legs.
Drop Leg FAQs
What muscles does the Drop Leg work?
The Drop Leg mainly works the core. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Drop Leg?
None. The Drop Leg is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.