Seated Leg Raise
Seated Leg Raise Exercise Description
The seated leg raise is a bodyweight core-and-hip exercise that emphasizes the hip flexors (iliopsoas and rectus femoris) while the abdominal wall stabilizes the pelvis and lumbar spine. Performed correctly, it teaches you to flex the hips without letting the low back arch or the torso collapse. The movement is simple: from a seated, slightly reclined position, you lift the legs by flexing at the hips and lower them under control. Keeping a steady trunk and controlled pelvic position limits momentum and keeps tension on the target musculature. This variation is accessible for most lifters because the hands provide support, and knee bend can be adjusted to match mobility and control. Expect a strong demand on trunk bracing and anterior core stiffness as the legs move.
- 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: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Seated Leg Raise Exercise
‘- Sit on the front edge of a sturdy bench or chair; place hands beside your hips with fingers pointing forward and press down lightly.
– Lengthen your spine, set shoulder blades down and back, and keep your chest up.
– Hinge slightly at the hips to recline a few degrees while keeping the ribcage stacked over the pelvis.
– Brace the abdominal wall; think “ribs down.” Gently posteriorly tilt the pelvis to avoid lumbar arching.
– Bring knees together and dorsiflex the ankles; start with heels hovering off the floor.
– Exhale as you flex the hips to lift the legs, keeping the torso still and avoiding swinging.
– Raise until thighs approach the torso (or shins reach about parallel to the floor), staying tall through the chest.
– Pause briefly while maintaining tension; do not shrug the shoulders.
– Inhale as you lower the legs slowly until heels hover, maintaining the same trunk angle.
– Keep movement smooth and controlled; stop the range if the low back begins to arch or the torso collapses.
Seated Leg Raise Tips
‘- Sit on the front edge of the bench or chair so your legs can move freely.
– Press your hands lightly into the bench beside your hips to create support.
– Lengthen your spine with your chest up and shoulder blades set down and back before you start.
– Hinge slightly at the hips to recline while keeping your ribcage stacked over your pelvis.
– Brace your abdominal wall by thinking “ribs down” and gently tucking the pelvis to avoid low-back arching.
– Keep knees together and ankles dorsiflexed, with your heels hovering off the floor at the start and end.
– Exhale as you lift the legs by flexing at the hips, keeping your torso still and avoiding any swinging.
– Raise the legs until thighs move toward the torso or shins are about parallel to the floor, while staying tall through the chest.
– Pause briefly at the top without shrugging your shoulders, maintaining full-body tension.
– Lower the legs slowly on an inhale, keeping the same trunk angle and stopping if your low back arches or torso collapses.
Seated Leg Raise Beginner Introduction
The seated leg raise is a bodyweight movement that links the hips and core, using a bench or chair for support. From a seated, slightly leaned-back position with the hands helping to stabilize the body, the legs travel up and down by bending at the hips while the trunk stays steady. The abs and front of the hips and thighs share the workload, with the stomach area working hard to prevent the lower back from arching or the chest from collapsing forward.
Because the arms assist with balance, many beginners and experienced lifters alike can integrate this drill into their routine. The bend at the knees can be adjusted, so the motion can feel gentler or more demanding depending on comfort and control. Throughout each repetition, the exercise highlights smooth, deliberate leg movement and strong midsection tension, building awareness of how to move the legs independently without letting the spine or pelvis shift out of position.