Seated Leg Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Seated Leg Raise is a bodyweight exercise that primarily targets the abdominal muscles while also engaging the hip-flexors as a secondary muscle group. Performed by sitting on a bench or chair with a straight back and lifting the legs off the ground, it emphasizes core strength and stability. This exercise helps improve lower abdominal activation, enhances hip-flexor flexibility, and strengthens the connection between the core and lower body. It requires no equipment, making it accessible for home or gym workouts, and can be performed with controlled, slow movements to maximize abdominal engagement.
How to Perform
Sit upright on a stable bench or chair, ensuring your back remains straight and your feet rest firmly on the floor.
Position your hands on either side of your body, holding the edges for stability.
Tighten your abdominal muscles by drawing your navel inward toward your spine.
Gradually lift both legs off the floor, keeping them straight or with a slight bend at the knees.
Continue raising your legs until they reach a level parallel to the floor or as high as is comfortable for you.
Pause briefly at the top, concentrating on contracting the lower abs.
Slowly lower your legs back down, stopping just above the floor to maintain tension in the core.
Repeat the movement for the chosen number of repetitions, maintaining control and steady breathing throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain an upright posture without arching or leaning backward to preserve correct alignment.
Perform the movement slowly and deliberately to fully activate the target muscles.
Exhale while lifting your legs and inhale as you bring them back down.
Slightly bend your knees if keeping the legs fully extended is challenging.
Add resistance by holding a small weight between your feet or using ankle weights to make the exercise more demanding.
Keep your shoulders relaxed and avoid tensing or raising them during the movement.
How Not to Perform
Don’t arch or lean your back backward while lifting your legs.
Don’t use momentum or swing your legs; avoid fast, uncontrolled movements.
Don’t hold your breath; maintain steady, consistent breathing.
Don’t lock your knees if it causes strain; keep a slight bend if needed.
Don’t grip the bench or chair too tightly, which can transfer tension away from the abs.
Don’t lift your shoulders toward your ears; keep them relaxed.
Don’t let your legs touch the floor between repetitions, which reduces core activation.
Don’t lift your legs higher than your comfort level, risking lower back strain.
Don’t allow your lower back to sag off the bench; keep core engaged at all times.
Don’t overuse added weights before mastering proper form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
