Seated Single Leg Raise
Seated Single Leg Raise Exercise Description
The Seated Single Leg Raise is a bodyweight hip-flexion exercise performed in an upright seated position. It primarily targets the hip flexors—especially iliopsoas—with assistance from rectus femoris, sartorius, and tensor fasciae latae, while the abdominal wall stabilizes the trunk. Keeping the knee mostly extended increases the lever arm, emphasizing hip flexor strength and control; a slight knee bend is acceptable to maintain a neutral spine. The goal is to lift the thigh without rocking the torso, tilting the pelvis, or rounding the lower back, reinforcing lumbopelvic stability. This open-chain, sagittal-plane movement is useful for practicing precise leg lift mechanics while maintaining stacked ribcage-over-pelvis alignment.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, 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: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Seated Single Leg Raise Exercise
‘- Sit tall on the front edge of a firm chair/bench or on the floor. Stack ribs over pelvis, lengthen through the crown, and keep a neutral spine.
– Place hands lightly beside your hips for balance. Shoulders down and back; gaze forward.
– Extend both knees in front of you with ankles dorsiflexed (toes up). If hamstring tension pulls your pelvis under, allow a small knee bend to keep the spine neutral.
– Brace your abdominal wall gently as if preparing for a cough—no breath holding.
– Without leaning back or hiking the hip, lift one leg by flexing at the hip. Keep the knee straight (or softly bent) and the toes pulled up.
– Pause briefly with the thigh lifted, pelvis level, and kneecap pointing straight up. Avoid trunk rotation or posterior pelvic tilt.
– Lower the leg under control to the start position, maintaining the same torso posture throughout.
– Reset your posture as needed, then perform the movement on the other side.
Seated Single Leg Raise Tips
‘- Sit on the front edge of the chair/bench and grow tall through the crown to help keep ribs stacked over pelvis.
– Keep a neutral spine by avoiding tucking the pelvis under as you set up.
– Place hands lightly beside your hips for balance rather than pushing down or gripping hard.
– Keep shoulders down and back with your gaze forward to maintain an upright torso.
– Extend your knees with toes pulled up; if hamstring tension tucks your pelvis, add a small knee bend to restore neutral spine.
– Gently brace your abdominal wall as if preparing for a cough, but avoid holding your breath.
– As you lift the leg, flex only at the hip without leaning back or hiking the hip.
– Keep the lifted leg’s knee straight (or softly bent) with toes up and kneecap pointing straight toward the ceiling.
– Pause briefly with the pelvis level and torso still, then lower the leg under control without changing your trunk posture.
– After each rep or side, reset your tall, stacked posture before continuing.
Seated Single Leg Raise Beginner Introduction
The Seated Single Leg Raise is a simple bodyweight drill performed while sitting that highlights strength and control through the front of the hips and thighs. One leg lifts from the hip with the knee mostly straight, so the hip flexors work harder, while the abs help keep the upper body steady. A slight bend in the knee can lessen hamstring pull so the natural curve of the lower back stays comfortable and supported.
This movement centers on lifting the leg without the chest leaning, the hips tipping, or the lower back rounding, so the hips and lower back act as a solid base. The leg travels in a straightforward path while the body remains stacked, with the ribcage aligned over the pelvis. Because the leg moves freely in space while the torso stays grounded, this exercise is useful for practicing clean, precise leg-lift mechanics and building awareness of how the hips and core work together in a seated position.