Seated Single Leg Raise
Seated Single Leg Raise Exercise Description
The Seated Single Leg Raise is a bodyweight hip-flexion drill performed from a stable seated position. It targets the primary hip flexors (iliopsoas and rectus femoris) with assistance from sartorius and tensor fasciae latae, while the abdominal wall stabilizes the trunk to keep a neutral spine and steady pelvis. Because the movement is unilateral, you’ll also challenge frontal-plane control by resisting torso sway as the leg lifts. The goal is controlled hip flexion without compensations such as leaning back, posterior pelvic tilt, or hip hiking. Keep the motion small and crisp—lift only as high as you can maintain tall posture and smooth control.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Seated Single Leg Raise Exercise
‘- Sit tall near the front edge of a firm chair or bench; feet flat, knees about 90 degrees, hips squared.
– Stack ribs over pelvis; maintain a neutral spine with shoulders relaxed and down.
– Place hands lightly on the seat for balance, not to push or lean.
– Extend one knee straight (or keep a slight bend if needed to maintain neutral spine).
– Set the ankle neutral or gently dorsiflex (“toes up”) to keep the leg aligned.
– Inhale to prepare; lightly brace your midsection as if tightening a belt one notch.
– Without rocking back, lift the straight leg by flexing at the hip; keep the torso still and pelvis level.
– Stop the lift when you feel your posture start to change; the thigh should face straight up without rotation.
– Keep the knee straight but not hyperextended; avoid hiking the hip or shrugging the shoulders.
– Lower the leg slowly under control until the heel kisses the floor.
– Reset your posture if needed, then repeat on the other side with the same range and control.
Seated Single Leg Raise Tips
‘- Sit tall near the front edge of a firm chair or bench with feet flat and knees about 90 degrees.
– Stack your ribs over your pelvis to maintain a neutral spine.
– Keep your shoulders relaxed and down rather than tensing them.
– Place your hands lightly on the seat for balance only, avoiding pushing or leaning on them.
– Extend the working knee straight, or keep a slight bend if that helps you maintain a neutral spine.
– Set the ankle neutral or gently dorsiflex (“toes up”) to keep the leg aligned.
– Lightly brace your midsection before lifting, as if tightening a belt one notch.
– Lift the leg by flexing at the hip without rocking back, keeping your torso still and pelvis level.
– Stop the lift when you feel your posture start to change instead of chasing more height.
– Lower the leg slowly under control until the heel just kisses the floor, then reset your posture before the next rep or side.
Seated Single Leg Raise Beginner Introduction
The Seated Single Leg Raise is a simple bodyweight drill done from a firm chair or bench that emphasizes strength and control through the front of the hips and thighs. One leg lengthens at the knee and lifts from the hip while the body remains supported in an upright sitting position. Because only one side moves at a time, the abs and core play a big role in holding the torso steady and calm instead of letting it tip or sway.
This movement highlights the hip flexors and the front quad, with help from smaller muscles around the hip, while the midsection supports a tall, balanced posture. The intention is a neat, compact lift of the leg rather than a big, loose swing. A relatively small motion is often enough to create strong effort when the ribcage, spine, and pelvis stay organized and the shoulders stay relaxed. The exercise suits anyone interested in practicing precise hip action, building awareness of posture in sitting, and training stability on one side of the body at a time.