Seated Leg Raise

Strengthen your core and hip flexors with the seated leg raise. This effective bodyweight exercise targets the rectus abdominis, improving abdominal

BeginnerWaist Body weight

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

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Variations of Seated Leg Raise

Compound

Alternate Leg Raise with Head-up

Waist · Iliopsoas · Body weight

Intermediate

Compound

Weighted Seated Leg Raise on Floor

Waist · Iliopsoas · Weighted

Intermediate

Compound

Lying Leg Raise

Waist · Rectus Abdominis · Body weight

Intermediate

Compound

Hanging Leg Hip Raise

Waist · Iliopsoas · Body weight

Intermediate

Description

A seated exercise that targets the quadriceps and hip flexors, improving lower body strength and flexibility.

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How to do Seated Leg Raise

01
Setup
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.
02
Setup
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.
03
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.
04
Hold this elevated position briefly, feeling the contraction in your rectus abdominis. Ensure your lower back remains stable and does not arch excessively.
05
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.

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Questions

What muscles does Seated Leg Raise work?

Seated Leg Raise primarily targets Rectus Abdominis. Secondary muscles include Iliopsoas, Obliques.

Is Seated Leg Raise good for beginners?

Seated Leg Raise is rated beginner. 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 Leg Raise?

You need Body weight to perform Seated Leg Raise. 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 Leg Raise?

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.

What are common mistakes when doing Seated Leg Raise?

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.