Seated In Out Leg Raise On Floor
Seated In Out Leg Raise On Floor Exercise Description
The Seated In‑Out Leg Raise on Floor targets the hip flexors (iliopsoas, rectus femoris) and anterior core (rectus abdominis, transverse abdominis) while the quadriceps assist during knee extension. Performed seated with a slight torso recline, you draw both knees in toward the chest, then extend the legs out without letting the trunk collapse. The goal is controlled hip flexion and extension while maintaining a stable, braced torso and neutral neck. This open‑chain movement challenges trunk stability, coordination, and pelvic control as the legs move. Keep the motion smooth and within your comfortable range to minimize compensations at the low back or shoulders. Use your hands on the floor for support so the hips do the work and the spine stays long.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Vastus Intermedius
- Stabilizing Muscles: Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Seated In Out Leg Raise On Floor Exercise
‘- Sit on the floor with knees bent, feet flat. Place hands slightly behind hips, fingers out or to the side.
– Press through the palms to set the shoulders down and back; keep chest lifted and neck neutral.
– Brace the abdominal wall (ribs stacked over pelvis) and find a long, neutral spine—avoid slumping or overarching.
– Lean the torso back a few degrees from the hips while keeping the spine long.
– Lift both feet an inch off the floor; shins roughly parallel.
– Exhale as you draw both knees toward the chest, keeping the tailbone heavy and torso stable.
– Inhale as you extend both legs forward to a comfortable range; do not lock the knees.
– Keep the feet off the floor if you can maintain trunk control; lightly tap heels down if your low back starts to round.
– Move slowly—no swinging. The hips and knees move; the torso stays steady.
– Maintain even pressure through the hands without shrugging; elbows soft.
– Finish by setting the feet down with control and sitting tall before standing.
Seated In Out Leg Raise On Floor Tips
‘- Place your hands slightly behind your hips, fingers turned out or to the side for support.
– Press firmly through your palms to set the shoulders down and back while keeping the chest lifted.
– Keep your neck neutral, not jutting forward or looking excessively up or down.
– Brace your abdominal wall with the ribs stacked over the pelvis to maintain a long, neutral spine.
– Lean the torso back only a few degrees from the hips, keeping the spine long rather than slumping or overarching.
– Lift both feet about an inch off the floor so the shins are roughly parallel before starting the in‑out motion.
– Exhale as you draw both knees in toward your chest, keeping the tailbone heavy and the torso stable.
– Inhale as you extend your legs forward to a comfortable range, and avoid locking the knees.
– Move slowly and smoothly without swinging; let the hips and knees move while the torso stays steady.
– Maintain even pressure through both hands, keeping the shoulders from shrugging and the elbows soft.
Seated In Out Leg Raise On Floor Beginner Introduction
The Seated In‑Out Leg Raise on Floor is a floor-based core exercise that links hip movement with steady control through the midsection. It is performed in a reclined sitting position, with the hands on the ground for support while the legs lift away from the floor. From there, the knees travel in toward the body and then lengthen back out, so the hips and knees go through bending and straightening while the trunk stays tall and steady.
This motion mainly challenges the hip flexors and abs, with the quads helping as the knees straighten. Because the legs move while the upper body remains organized, the exercise emphasizes stability through the core, consistent positioning of the pelvis, and smooth coordination between upper and lower body. The neck and chest stay relaxed and aligned with the rest of the spine, while the arms provide a base so the hips supply the effort. The movement rhythm is controlled rather than bouncy, highlighting balance, precision, and trunk endurance.