How to do the Seated Leg Raise
CoreAbsBodyweightIntermediate
The seated leg raise strips away momentum and forces your abs to own every inch of the movement under pure bodyweight load. Master this and you build the kind of deep core control that transfers to every lift in your program.
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Primary
AbdominalsObliques
Secondary
Hip flexorsLower back
Step-by-step
- Sit upright on the edge of a bench or chair, hands gripping the sides for stability, legs extended and feet hovering just off the floor.
- Brace your core hard, flatten your lower back, and draw your knees toward your chest in a slow, controlled arc.
- Pause at the top for a full second, squeezing your abs and resisting the urge to round your upper back.
- Lower your legs back down with control, stopping just before your heels touch the floor to maintain constant tension.
Common mistakes
- Swinging the torso back to generate momentum — keep your upper body still and let the abs initiate every rep.
- Holding the breath and losing intra-abdominal pressure — exhale as you lift and inhale on the way down to stay braced throughout.
- Letting the hip flexors dominate by allowing the lower back to arch — actively tuck your pelvis and press your lower back into a neutral position before each rep.
Pro tip — As your legs rise, consciously think about pulling your ribcage down toward your hips rather than just lifting your legs — this shifts the work deeper into the rectus abdominis and prevents the hip flexors from stealing the movement.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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