Seated In Out Leg Raise On Floor
Seated In Out Leg Raise On Floor Exercise Description
The Seated In Out Leg Raise on Floor is a bodyweight core exercise that blends hip flexion with a strong abdominal brace. From a supported, semi-reclined position, you extend the legs away from the torso and then draw the knees back in without collapsing through the spine. Primary emphasis is on the rectus abdominis, with the iliopsoas and rectus femoris assisting as hip flexors; the obliques and spinal erectors stabilize to keep the trunk steady. The focus is smooth, deliberate movement while maintaining a long, neutral neck and shoulders set down. Keeping the torso relatively still and selecting a controllable range helps place the work on the anterior core rather than the low back. This is a practical seated alternative to supine leg raises or knee tucks that requires no equipment and minimal space.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: External Obliques, Iliocostalis, Internal Obliques, Longissimus
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Seated In Out Leg Raise On Floor Exercise
‘- Sit tall on the floor, knees bent, feet flat, hands just behind your hips.
– Spread fingers and press lightly; set shoulder blades down and back.
– Brace your abdominal wall (as if preparing for a cough); keep ribs stacked.
– Hinge slightly back from the hips, maintaining a long, neutral spine and neck.
– Lift both feet off the floor so shins are roughly parallel.
– Out: extend knees and hips to straighten legs to a controllable range.
– Keep torso angle steady; avoid arching or rounding through the low back.
– In: draw knees toward your chest with control; exhale; shoulders relaxed.
– Move smoothly—no swinging or bouncing; keep gaze forward and jaw relaxed.
– Lower feet to the floor and sit upright to finish with control.
Seated In Out Leg Raise On Floor Tips
‘- Sit tall with knees bent and feet flat before you lean back.
– Place hands just behind your hips, spread your fingers, and press lightly into the floor.
– Set your shoulder blades down and back to keep shoulders away from your ears.
– Brace your abdominal wall as if preparing for a cough, keeping the ribs stacked.
– Hinge slightly back from the hips while maintaining a long, neutral spine and neck.
– Lift both feet so your shins are roughly parallel to the floor before starting the in–out motion.
– When extending your legs out, straighten to a controllable range rather than forcing full extension.
– Keep your torso angle steady throughout, avoiding both arching and rounding in the low back.
– Move smoothly with no swinging or bouncing, keeping your gaze forward and jaw relaxed.
– Lower your feet to the floor and return to an upright seated position with control to finish.
Seated In Out Leg Raise On Floor Beginner Introduction
The Seated In Out Leg Raise on Floor is a floor-based core movement using only bodyweight, combining controlled leg motion with a firmly braced midsection. From a supported reclined posture, the legs travel away from and back toward the body while the trunk stays relatively stable. This pattern places strong emphasis on the abs, with help from the hip flexors, while the side abs and lower back contribute to steadying the upper body. The neck and shoulders remain relaxed and lengthened so tension centers in the core rather than the upper body.
Because the action comes mainly from the hips and knees while the torso angle changes very little, effort shifts toward the front of the core instead of the lower back. The movement favors smooth, deliberate pacing rather than momentum or bouncing. As a seated option that takes up little room and uses no equipment, it offers a convenient alternative to lying leg raises or floor knee tucks in home, gym, or travel workouts.