Exercise guide
Seated In Out Leg Raise Over Bench
- Intermediate
- Compound
- Rep-based
- Upper legs
- Waist
This intermediate core exercise combines a seated knee tuck with a lateral leg extension over a bench to maximize lower abdominal and hip flexor engagement. It challenges core stability and hip mobility by requiring controlled movement through multiple planes of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the floor perpendicular to the center of a flat bench.
- Place your hands on the floor behind your hips for support and lean your torso back at a 45-degree angle.
- Start with your legs extended on one side of the bench, with your heels hovering 2-3 inches off the floor.
How to do it
- Exhale and pull your knees toward your chest in a tucking motion, keeping your feet together.
- Inhale and extend your legs straight out over the bench to the opposite side without letting your feet touch the bench or the floor.
- Exhale and pull your knees back into your chest while centered behind the bench.
- Inhale and extend your legs back to the starting side to complete one full repetition, maintaining a controlled 2-1-2 tempo.
Form checklist
- Keep your chest lifted and avoid rounding your lower back during the tuck phase.
- Ensure your feet clear the height of the bench on every extension.
- Keep your legs and feet squeezed tightly together throughout the entire set.
- Maintain a constant lean in the torso to keep the abdominals under tension.
Pro tips
- Focus on the 'crunch' at the peak of the tuck to maximize the contraction of the rectus abdominis.
- To increase quadriceps and hip flexor activation, keep your toes pointed and legs fully locked out during the extension phase.
Make it harder
- Perform the movement with your hands lifted off the floor and arms crossed over your chest to remove the stability of the arms.
- Hold a light dumbbell or medicine ball between your feet to increase resistance during the extension and lift.
Frequently asked
- What muscles does the seated in out leg raise over bench work?
- The seated in out leg raise over bench primarily targets the abs and obliques, and also works the glutes as secondary muscles.
- What equipment do you need for the seated in out leg raise over bench?
- The seated in out leg raise over bench requires no equipment — just your body weight.
- Is the seated in out leg raise over bench good for beginners?
- The seated in out leg raise over bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.