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 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.