Weighted Seated Leg Raise on Floor

Boost core strength and hip flexor power with the Weighted Seated Leg Raise on Floor.

IntermediateWaist Weighted

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

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Variations of Weighted Seated Leg Raise on Floor

Compound

Seated Leg Raise

Waist · Rectus Abdominis · Body weight

Beginner

Compound

Seated Side to Side Leg Raise Crunch on Floor

Waist · Body weight

Intermediate

Compound

Dumbbell Seated Military Hold Alternate Leg Raise on Floor

Waist · Dumbbell

Intermediate

Compound

Lying Leg Hip Raise on Floor

Waist · Iliopsoas · Body weight

Intermediate

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

01
Setup
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.
02
Setup
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.
03
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.
04
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.
05
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.
06
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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Questions

What muscles does Weighted Seated Leg Raise on Floor work?

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

Is Weighted Seated Leg Raise on Floor good for beginners?

Weighted Seated 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 Weighted Seated Leg Raise on Floor?

You need Weighted to perform Weighted Seated 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 Weighted Seated Leg Raise on Floor?

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.

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

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.