Weighted Seated Leg Raise On Floor
Weighted Seated Leg Raise On Floor Exercise Description
The Weighted Seated Leg Raise on the floor is a core-focused hip flexion exercise performed with your torso upright and legs extended. You lift both legs against external resistance (such as ankle weights or a small dumbbell held between the feet) while keeping the spine stable. Primary movers are the hip flexors (notably iliopsoas and rectus femoris); the anterior core, including the rectus abdominis and deep trunk stabilizers, works isometrically to control the pelvis and prevent lumbar motion. Maintaining a tall chest, neutral neck, and set shoulders reduces compensations like leaning back, rounding, or arching the low back. The added load increases the demand on lumbopelvic control compared with the unweighted version, emphasizing smooth, controlled mechanics through a comfortable range you can stabilize.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Pectineus, Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Weighted
- 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: Male
How To Do The Weighted Seated Leg Raise On Floor Exercise
‘- Sit on the floor with legs straight together, heels on the ground. Place ankle weights on both legs or clamp a small dumbbell carefully between the midfeet.
– Plant hands on the floor slightly behind your hips, fingers forward. Lengthen through the spine; ribs stacked over pelvis; gaze straight ahead.
– Set shoulders down and back; lightly brace the abdominal wall to maintain a neutral spine (a slight posterior pelvic tilt is acceptable to avoid low-back arching).
– Dorsiflex the ankles and squeeze the thighs together to secure the weight.
– Press through the hands for stability and, without leaning back, lift both straight legs several inches via hip flexion. Keep knees extended and torso still.
– Pause briefly at the top while breathing; neck stays long, jaw relaxed.
– Lower the legs slowly with control until heels hover or lightly touch, keeping the pelvis and lumbar spine steady.
– Maintain continuous breathing; avoid rocking, shrugging, or letting the low back arch. If the weight slips or form breaks, stop and reset before the next repetition.
Weighted Seated Leg Raise On Floor Tips
‘- Sit with legs straight together and heels on the ground before setting the weight.
– Place ankle weights securely or clamp the dumbbell between the midfeet, then dorsiflex the ankles and squeeze the thighs together to hold it.
– Plant your hands slightly behind your hips with fingers pointing forward to help stabilize.
– Lengthen through the spine with ribs stacked over the pelvis and chest tall to keep the torso upright.
– Set shoulders down and back and lightly brace the abdominal wall to maintain a neutral spine; a slight posterior pelvic tilt is acceptable to avoid low-back arching.
– Keep your gaze straight ahead with a long neck and relaxed jaw as you move.
– Press through your hands for stability and lift both straight legs several inches without leaning back or bending the knees.
– Pause briefly at the top while breathing, then lower the legs slowly with control, keeping the pelvis and lumbar spine steady.
– Maintain continuous breathing and avoid rocking, shrugging, or letting the low back arch; if the weight slips or form breaks, stop and reset before the next rep.
Weighted Seated Leg Raise On Floor Beginner Introduction
The Weighted Seated Leg Raise on the floor is a challenging core and hip-flexor movement that uses added load to intensify a classic leg lift. Performed in a tall seated position with the legs straight, resistance such as ankle weights or a small dumbbell between the feet increases the effort required to bring the legs up. While the hips drive the lifting action, the abs and deep core muscles hold the middle of the body steady so the lower back does not tip, arch, or rock during the motion.
Because the legs are long and weighted, this exercise highlights control through the front of the hips and midsection rather than momentum. The hands on the floor behind the body provide a base, allowing attention to stay on a stable spine, relaxed neck, and organized breathing. The movement centers on smooth, deliberate leg raises and lowers through a range that the pelvis and lower back can handle without shifting, creating a focused drill for coordination between the hip flexors and core.