Seated Leg Raise Exercise Images
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Seated Leg Raise
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Sit on a flat bench with your hands gripping the edges, legs extended straight out in front of you. Engage your core and lift your legs upward, bringing your knees toward your chest while curling your torso slightly forward. Pause briefly, then lower your legs back down with control, avoiding any swinging.
Step-by-Step Instructions
- Sit on a flat bench with your hands gripping the edges of the bench for support. Keep your torso slightly reclined and your legs extended straight out in front of you.
- Engage your core muscles and lift your legs upward while keeping them straight. Bring your knees toward your chest as you curl your torso slightly forward.
- Pause briefly at the top of the movement, ensuring your abs are fully contracted.
- Slowly lower your legs back to the starting position, maintaining control and avoiding any swinging motion.
- Repeat the movement for the desired number of repetitions.
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Frequently Asked Questions
- What muscles do seated leg raises work?
- Seated leg raises primarily target your abdominal muscles, with a strong emphasis on the lower abs. They also engage the upper abs and obliques for stability, making them a great core isolation exercise.
- Do I need a bench for seated leg raises or can I use other equipment?
- A flat bench is ideal because it provides stability and the right height for controlled movement. However, you can use a sturdy chair, box, or even the edge of a bed at home to perform the exercise effectively.
- Are seated leg raises suitable for beginners?
- Yes, seated leg raises can be a beginner-friendly core exercise if you start with bent knees and slow, controlled movements. Beginners should focus on mastering form before progressing to straight-leg variations or adding weight.
- What are common mistakes to avoid when doing seated leg raises?
- Swinging the legs, leaning too far back, and not engaging the core are the most common mistakes. Always move slowly, keep your back straight, and avoid using momentum to lift your legs.
- How many sets and reps should I do for seated leg raises?
- For general core strengthening, aim for 3 sets of 12–15 reps with controlled movement. Advanced athletes can increase the volume or add resistance to challenge the abs further.
- Are there any safety tips for seated leg raises?
- Maintain proper posture by keeping the chest lifted and spine neutral to avoid lower back strain. Stop immediately if you feel sharp pain, and keep movements controlled to protect your hip flexors.
- What variations of seated leg raises can make them more challenging?
- You can add ankle weights, hold a medicine ball between your feet, or extend your legs fully for a harder variation. Alternating leg lifts or twisting slightly at the top can also engage the obliques more.