Sitting Floor Leg Raise
Sitting Floor Leg Raise Exercise Description
The sitting floor leg raise is a bodyweight core drill performed seated with the legs extended. It emphasizes the hip flexors (primarily iliopsoas and rectus femoris) while the abdominal wall (rectus abdominis and obliques) stabilizes the trunk. The goal is to lift the legs through controlled hip flexion without movement in the lumbar spine. Maintaining a neutral spine and steady rib-to-pelvis position builds lumbopelvic control for everyday tasks that involve lifting the legs. Hands on the floor provide balance so you can focus on smooth, momentum-free motion. Work only through a range you can hold without rounding or arching; a slight knee bend is acceptable if hamstring flexibility limits a straight-leg position. Use steady breathing to support trunk stiffness rather than bracing by breath-holding.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus 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: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Sitting Floor Leg Raise Exercise
‘- Sit tall on the floor with legs together and straight, heels lightly touching the ground.
– Place hands on the floor slightly behind your hips, fingers pointing forward.
– Press through the palms to set the shoulders down and back; lengthen through the crown of the head.
– Brace the abdominal wall and keep ribs stacked over the pelvis to maintain a neutral spine.
– Inhale to prepare; without rocking, lift both legs by flexing at the hips.
– Keep knees extended and ankles dorsiflexed; or keep a slight knee bend if needed.
– Raise only as high as you can without arching or rounding the lower back.
– Exhale through the effort; pause briefly while keeping the chest open.
– Lower the legs with control until heels lightly touch; avoid dropping or bouncing.
– Keep the neck neutral and avoid shrugging.
– To increase challenge, reduce hand support once you can maintain the same posture.
Sitting Floor Leg Raise Tips
‘- Sit tall with legs together and straight, heels only lightly touching the floor.
– Place your hands slightly behind your hips with fingers pointing forward for balance.
– Press firmly through your palms to set the shoulders down and back.
– Lengthen through the crown of your head and keep your neck neutral.
– Brace your abdominal wall and keep ribs stacked over your pelvis to maintain a neutral spine.
– Inhale to prepare, then lift both legs by flexing at the hips without rocking your trunk.
– Keep knees extended and ankles dorsiflexed, or use a slight knee bend if needed.
– Only raise your legs as high as you can without arching or rounding your lower back.
– Exhale through the effort and keep your chest open during the pause.
– Lower your legs with control until heels lightly touch, avoiding any dropping or bouncing.
– Once you can maintain posture, reduce hand support to increase the challenge.
Sitting Floor Leg Raise Beginner Introduction
The sitting floor leg raise is a bodyweight core exercise done seated with the legs stretched out in front. The movement centers on lifting the legs from the hips while the midsection acts like a brace, so the lower back and ribcage stay steady. The front of the hips does most of the lifting work, while the abs and side abs help keep the trunk solid and stable. This combination trains the body to raise the legs without the spine shifting around, which is useful for everyday actions that involve bringing the legs upward.
In this drill, the hands rest on the floor behind the body to give extra balance and let the motion stay slow and controlled rather than driven by momentum. The legs travel only as high as the trunk can remain steady, and a small bend in the knees is acceptable when straight legs feel restricted. The natural curve of the lower back is preserved, the neck and shoulders stay relaxed, and breathing remains smooth instead of being held, so tension comes from muscular control rather than breath-holding. Over time, some people lessen reliance on the hands for support to add a balance challenge while maintaining the same organized posture.