Leg Raises Hold On Chair

Muscles worked

Setup

1. Sit on the front edge of a sturdy, non-rolling chair and grip the sides of the seat firmly for support.
2. Lean your torso back at a 45-degree angle while keeping your spine straight and chest open.
3. Extend your legs forward with your heels hovering just off the floor and a slight bend in the knees.

How to do it

1. Exhale and engage your core to lift your legs upward until they are parallel to the floor or slightly higher.
2. Inhale as you slowly lower your legs back to the starting position, stopping just before your feet touch the ground.
3. Maintain a steady 2-1-2 tempo: two seconds to lift, a one-second pause at the top, and two seconds to lower.

Form checklist

• Maintain a neutral spine and avoid rounding your shoulders or lower back.
• Keep your core braced throughout the entire movement to prevent arching.
• Ensure your legs stay squeezed together to engage the adductors and lower abs.
• Avoid using momentum or swinging your legs; keep the movement slow and deliberate.

Pro tips

• Imagine pulling your hip bones toward your ribcage at the top of the lift to maximize the contraction of the rectus abdominis.
• Press down firmly into the chair with your hands to create 'active tension' in your lats, which helps stabilize the torso during the lift.

Make it harder

• Perform the movement with completely straight legs to increase the lever length and resistance.
• Add a 'V-sit' crunch at the top of the movement by pulling your knees toward your chest as you lift your legs.

Frequently asked

What muscles does the leg raises hold on chair work?

The leg raises hold on chair primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the leg raises hold on chair?

The leg raises hold on chair uses dumbbell.

Is the leg raises hold on chair good for beginners?

The leg raises hold on chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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