Seated Leg Raise
Strengthen your core and hip flexors with the seated leg raise. This effective bodyweight exercise targets the rectus abdominis, improving abdominal
Description
A seated exercise that targets the quadriceps and hip flexors, improving lower body strength and flexibility.
How to Do Seated Leg Raise
- 1Setup
Sit on the floor or a mat with your legs extended straight in front of you. Place your hands on the floor slightly behind your hips, fingers pointing forward or to the sides, providing light support.
- 2Setup
Engage your core, maintaining a tall posture and a slight natural curve in your lower back. Keep your knees slightly bent to prevent strain on your lower back.
- 3
Exhale as you slowly lift both legs off the floor a few inches, using your abdominal muscles and hip flexors. Focus on initiating the movement from your core, not just your legs.
- 4
Hold this elevated position briefly, feeling the contraction in your rectus abdominis. Ensure your lower back remains stable and does not arch excessively.
- 5
Inhale as you slowly and with control lower your legs back down towards the floor, stopping just before they touch. Do not let your feet completely rest on the floor between repetitions to maintain tension.
Tips
- Focus on controlled movement rather than height; lifting your legs just a few inches with proper form is more effective than lifting them high with poor form.
- Keep your core braced throughout the entire movement, imagining pulling your belly button towards your spine to protect your lower back and maximize abdominal engagement.
- To increase difficulty, lean back slightly further and lift your hands off the floor, balancing solely on your glutes while maintaining a strong core.
- If performing with both legs is too challenging, try alternating single leg raises, focusing on one leg at a time to build strength.
Common Mistakes
- ×Arching the lower back is a common error; actively engage your core and slightly tuck your pelvis to maintain a neutral spine throughout the exercise.
- ×Using momentum to swing your legs up reduces core engagement; perform the movement slowly and deliberately, focusing on muscle contraction to lift and lower your legs.
- ×Holding your breath can increase abdominal pressure; breathe rhythmically, exhaling as you lift your legs and inhaling as you slowly lower them.
Variations
Alternate Leg Raise with Head-up
Strengthen your core and hip flexors with the Alternate Leg Raise. Lie on your back, lift your head, and alternately raise your legs to build abdominal
Weighted Seated Leg Raise on Floor
Boost core strength and hip flexor power with the Weighted Seated Leg Raise on Floor.
Lying Leg Raise
Strengthen your core and target lower abdominal muscles with the lying leg raise. This effective exercise builds strength and improves hip flexor control.
Hanging Leg Hip Raise
Strengthen your core and hip flexors with the Hanging Leg Hip Raise. This challenging exercise targets your lower abs and obliques, building serious
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