Exercise guide
Seated In-Out Leg Raise On Floor
- Beginner
- Compound
- Rep-based
- Waist
This bodyweight core exercise targets the lower abdominals and hip flexors through a rhythmic tucking and extending motion. It effectively builds core stability and muscular endurance by keeping the abs under constant tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your legs extended straight in front of you.
- Place your hands on the floor slightly behind your hips with fingers pointing toward your feet for support.
- Lean your torso back at a 45-degree angle and lift your feet 2-3 inches off the ground to engage your core.
How to do it
- Exhale and pull your knees toward your chest while simultaneously bringing your torso slightly forward to meet them.
- Inhale and slowly extend your legs back to the starting position without letting your heels touch the floor.
- Maintain a controlled 2-1-2 tempo (2 seconds out, 1 second hold, 2 seconds in).
- Keep your core braced and your spine neutral throughout the entire movement.
Form checklist
- Keep your chest up and shoulders back to avoid rounding the spine.
- Ensure your heels never touch the ground during the set to maintain constant tension.
- Focus on driving the movement with your lower abs rather than just swinging your legs.
- Keep your neck in a neutral position, looking slightly forward.
Pro tips
- Squeeze your legs together and point your toes to increase tension throughout the lower body and deep core.
- At the point of full extension, pause for a split second to maximize the eccentric load on the rectus abdominis.
Make it harder
- Perform the movement with your hands lifted off the floor and arms extended forward to remove the stability of your arms.
- Perform the exercise while seated on the edge of a flat bench to allow the legs to drop below hip level for a greater range of motion.
Frequently asked
- What muscles does the seated in-out leg raise on floor work?
- The seated in-out leg raise on floor primarily targets the abs, and also works the glutes as secondary muscles.
- What equipment do you need for the seated in-out leg raise on floor?
- The seated in-out leg raise on floor requires no equipment — just your body weight.
- Is the seated in-out leg raise on floor good for beginners?
- Yes. The seated in-out leg raise on floor is a beginner-friendly movement and a strong foundation to build on.