Sitting In Out Leg Raise On A Padded Stool
Sitting In Out Leg Raise On A Padded Stool Exercise Description
The Sitting In‑Out Leg Raise targets the anterior core while coordinating hip flexion and controlled trunk position. You’ll brace the rectus abdominis and obliques to resist lumbar extension as the hip flexors (iliopsoas and rectus femoris) draw the knees in and extend the legs out. Performed on a sturdy padded stool, it challenges balance and pelvic control without external load. The goal is smooth leg movement around a stable torso—no swinging, no spinal rounding, and no collapsing through the shoulders. Maintain a slight posterior pelvic tilt to keep the low back comfortable and the ribcage stacked over the pelvis. This body‑weight drill helps reinforce bracing, breathing, and hip‑to‑trunk coordination that carries over to many core movements.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Sitting In Out Leg Raise On A Padded Stool Exercise
‘- Use a stable, non‑slip padded stool. Sit near the front edge; place hands beside your hips and grip the seat lightly.
– Set posture: shoulders down and back, chest tall, neck neutral.
– Brace the abdomen gently and set a slight posterior pelvic tilt (avoid an arched lower back).
– Hinge back a few degrees from the hips, keeping the spine long—not rounded.
– Bring feet together. Lift both knees toward the chest by flexing the hips; keep the torso steady.
– Pause briefly without shrugging or collapsing the chest.
– Extend the legs “out” to a comfortable range (knees softly bent or nearly straight), maintaining trunk position and pelvic control.
– Avoid arching the low back or thrusting the ribs as the legs extend.
– Breathe steadily—exhale as the knees come in; inhale as the legs extend.
– Lower the feet to the floor under control to finish, then sit tall before standing.
Sitting In Out Leg Raise On A Padded Stool Tips
‘- Sit near the front edge of a stable, non-slip padded stool and grip the seat lightly beside your hips.
– Set your posture with shoulders down and back, chest tall, and neck neutral before you start moving.
– Gently brace your abdomen and keep a slight posterior pelvic tilt to avoid an arched lower back.
– Hinge back only a few degrees from the hips, keeping the spine long rather than rounded.
– Keep your feet together and lift both knees toward your chest by flexing the hips while keeping the torso steady.
– Pause briefly with the knees in without shrugging or collapsing your chest.
– Extend your legs only to a comfortable range (knees softly bent or nearly straight) while maintaining trunk position and pelvic control.
– Avoid arching the low back or thrusting the ribs forward as the legs extend.
– Aim for smooth leg movement around a stable torso—no swinging, no spinal rounding, and no collapsing through the shoulders.
– Breathe steadily, exhaling as the knees come in and inhaling as the legs extend.
Sitting In Out Leg Raise On A Padded Stool Beginner Introduction
The Sitting In‑Out Leg Raise is a seated, body‑weight core exercise performed on a firm, cushioned stool. It emphasizes coordination between the hips and mid‑section as the legs move inward and outward while the upper body stays steady. The abs and side abs work together to stabilize the spine and protect the lower back from excessive arching, while the front of the hips and thighs lift and extend the legs. Because the movement happens on an elevated, narrow base, balance and control of the pelvis play a central role.
This drill highlights smooth, controlled leg motion around a quiet, organized trunk rather than big, momentum‑driven swings. A gentle tuck of the hips under the torso helps the low back feel supported and encourages the ribcage to line up over the pelvis. Steady breathing patterns are built into the motion, linking exhalation with drawing the knees in and inhalation with sending the legs out. Over time, this pattern can reinforce core bracing and hip‑to‑torso coordination that carries into many other ab exercises.