Variations of Weighted Seated Leg Raise on Floor
Seated Leg Raise
Strengthen your core and hip flexors with the seated leg raise. This effective bodyweight exercise targets the rectus abdominis, improving abdominal
Seated Side to Side Leg Raise Crunch on Floor
Strengthen your core and obliques with the Seated Side to Side Leg Raise Crunch. This dynamic bodyweight exercise builds rotational strength and abdominal
Dumbbell Seated Military Hold Alternate Leg Raise on Floor
Strengthen your core and improve balance with the Dumbbell Seated Military Hold Alternate Leg Raise.
Lying Leg Hip Raise on Floor
Strengthen your core and sculpt your lower abs with the lying leg hip raise. This bodyweight exercise targets the iliopsoas and rectus abdominis for a
Description
A seated leg raise exercise where you hold a weight on your legs to increase the difficulty of the exercise. This exercise primarily targets the muscles in your lower body.
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How to Do Weighted Seated Leg Raise on Floor
- 1Setup
Sit on the floor with your legs extended straight out in front of you and your torso upright. Place a dumbbell or weight plate across your mid-thighs or lower shins.
- 2Setup
Place your hands on the floor beside your hips, fingers pointing forward or slightly out, to provide stability. Engage your core, keep your back straight, and maintain a proud chest.
- 3
Exhale as you slowly and simultaneously raise both legs off the floor, keeping them straight and together. Focus on lifting with your hip flexors and lower abdominal muscles.
- 4
Continue raising your legs until your heels are a few inches off the floor or as high as your flexibility allows without rounding your lower back or leaning back excessively.
- 5
Inhale as you slowly and with control lower your legs back down towards the starting position. Stop just before your heels touch the floor to maintain continuous tension.
- 6
Immediately initiate the next repetition, ensuring constant engagement of your core and hip flexors throughout the entire set.
Tips
- Maintain a neutral spine throughout the exercise; actively engage your core and keep your chest lifted to prevent your lower back from rounding.
- Control the eccentric phase by slowly lowering your legs; resisting gravity on the way down increases time under tension and enhances muscle engagement.
- Adjust the weight's position on your legs to modify the lever arm and challenge your hip flexors and core differently, with weight closer to the hips being easier.
- Coordinate your breathing by exhaling forcefully as you lift your legs and inhaling slowly as you lower them to help stabilize your core.
Common Mistakes
- ×Rounding the lower back during the lift reduces core engagement and puts strain on the spine; fix this by keeping your torso upright, chest proud, and actively engaging your core to maintain a neutral spine.
- ×Using momentum to swing the legs up rather than controlled muscle activation diminishes the exercise's effectiveness; fix this by performing the movement slowly and deliberately, focusing on the contraction of your hip flexors and abs.
- ×Letting the legs drop quickly on the eccentric phase reduces time under tension and potential muscle growth; fix this by consciously controlling the lowering phase, making it as slow or slower than the lifting phase.
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