Seated In Out Leg Raise on Floor

A seated exercise that targets the lower body, particularly the legs and the core.

IntermediateIliopsoas Quadriceps Rectus Abdominis Obliques Tensor Fasciae Latae Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Seated In Out Leg Raise on Floor

Isolation

Lying Leg Hip Side Raise on Floor

Iliopsoas · Obliques · Body weight

Beginner

Isolation

Alternate Lying Floor Leg Raise

Iliopsoas · Rectus Abdominis · Body weight

Intermediate

Description

A seated exercise that targets the lower body, particularly the legs and the core. The exercise involves sitting on the floor, lifting both legs, and moving them in and out.

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How to do Seated In Out Leg Raise on Floor

01
Setup
Sit on the floor with your legs extended straight in front of you. Place your hands on the floor behind your hips, fingers pointing forward or slightly out to provide support.
02
Setup
Lean back slightly, engaging your abdominal muscles, and lift both legs a few inches off the floor, keeping them straight and together.
03
Keeping your legs elevated and straight, slowly spread them wide apart as far as comfortable, feeling a stretch in your inner thighs.
04
Bring your legs back together, crossing one leg over the other (e.g., right over left), maintaining control and elevation.
05
Immediately spread your legs wide apart again, then bring them back together, crossing the opposite leg over (e.g., left over right).
06
Continue this alternating in-out and crossing motion for the desired duration, keeping your core tight and legs off the floor.

Tips

Maintain a slight lean back throughout the exercise to keep constant tension on your abdominal muscles and support your lower back.
Keep your legs as straight as possible to maximize engagement of the hip flexors and quadriceps; a slight bend in the knee is acceptable if hamstring flexibility is limited.
Focus on slow, controlled movements rather than speed to prevent momentum from taking over and ensure muscle activation is driving the motion.
To increase the challenge, try performing the exercise with your hands off the floor, either crossed over your chest or extended forward.

Common mistakes

Rounding your lower back instead of maintaining a neutral spine reduces core engagement and can strain your back; focus on sitting tall and actively engaging your deep abdominal muscles.
Letting your legs drop too low or touch the floor between repetitions diminishes muscle tension; keep your legs continuously elevated to maintain constant work on the hip flexors and core.
Using excessive momentum to swing your legs rather than controlled muscle contractions decreases effectiveness; slow down the movement and concentrate on initiating the action from your hip flexors.

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Questions

What muscles does Seated In Out Leg Raise on Floor work?

Seated In Out Leg Raise on Floor primarily targets Iliopsoas, Quadriceps, Rectus Abdominis. Secondary muscles include Obliques, Tensor Fasciae Latae.

Is Seated In Out Leg Raise on Floor good for beginners?

Seated In Out Leg Raise on Floor is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Seated In Out Leg Raise on Floor?

You need Body weight to perform Seated In Out Leg Raise on Floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Seated In Out Leg Raise on Floor?

Maintain a slight lean back throughout the exercise to keep constant tension on your abdominal muscles and support your lower back. Keep your legs as straight as possible to maximize engagement of the hip flexors and quadriceps; a slight bend in the knee is acceptable if hamstring flexibility is limited. Focus on slow, controlled movements rather than speed to prevent momentum from taking over and ensure muscle activation is driving the motion. To increase the challenge, try performing the exercise with your hands off the floor, either crossed over your chest or extended forward.

What are common mistakes when doing Seated In Out Leg Raise on Floor?

Rounding your lower back instead of maintaining a neutral spine reduces core engagement and can strain your back; focus on sitting tall and actively engaging your deep abdominal muscles. Letting your legs drop too low or touch the floor between repetitions diminishes muscle tension; keep your legs continuously elevated to maintain constant work on the hip flexors and core. Using excessive momentum to swing your legs rather than controlled muscle contractions decreases effectiveness; slow down the movement and concentrate on initiating the action from your hip flexors.