Seated Alternate In Out Leg Raise On Floor

Muscles worked

Setup

1. Sit on the floor with your legs extended straight in front of you.
2. Place your hands on the floor slightly behind your hips for support, or grip the edges of a flat bench if using one for elevation.
3. Lean your torso back at a 45-degree angle to engage your abdominals, keeping your chest lifted and shoulders back.

How to do it

1. Lift your right leg slightly off the floor and move it laterally to the outside in a semi-circle motion, exhaling as you clear an imaginary hurdle.
2. Bring the right leg back to the starting center position while inhaling, then immediately repeat the motion with the left leg.
3. Continue alternating sides in a controlled 'in and out' pattern, maintaining a steady 2-second tempo per leg.
4. Keep your core braced and your feet from touching the ground throughout the entire set to maintain constant tension.

Form checklist

• Avoid rounding your lower back; keep a proud chest and neutral spine.
• Keep your toes pointed and a slight, soft bend in the knees.
• Minimize torso swaying by pressing your palms firmly into the floor.
• Ensure the movement comes from the hips and core, not by swinging the upper body.

Pro tips

• To maximize oblique engagement, focus on 'scooping' the leg outward rather than just lifting it up.
• Press your lower back toward the floor (posterior pelvic tilt) to ensure the hip flexors don't take over the movement.
• Imagine you are moving your foot over a tall cone to force a higher peak contraction in the lower abs.

Make it harder

• Perform the exercise with your hands lifted off the floor and held at your chest to remove upper body support.
• Slow down the tempo to 4 seconds per leg to increase the time under tension for the rectus abdominis.

Frequently asked

What muscles does the seated alternate in out leg raise on floor work?

The seated alternate in out leg raise on floor primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the seated alternate in out leg raise on floor?

The seated alternate in out leg raise on floor requires no equipment — just your body weight.

Is the seated alternate in out leg raise on floor good for beginners?

Yes. The seated alternate in out leg raise on floor is a beginner-friendly movement and a strong foundation to build on.

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