Seated Leg Raise

Muscles worked

Setup

1. Sit on the long edge of a flat bench with your legs extended in front of you.
2. Grip the edges of the bench firmly just behind your hips for stability.
3. Lean your torso back at a 45-degree angle while keeping your spine neutral and chest up.

How to do it

1. Exhale and engage your core to lift your legs toward your torso, keeping a slight bend in the knees.
2. Continue the movement until your thighs are close to your chest, focusing on the contraction in your lower abs.
3. Inhale and slowly lower your legs back to the starting position in a controlled 2-second eccentric phase.
4. Stop just before your feet touch the floor to maintain constant tension on the abdominals.

Form checklist

• Keep your lower back flat and avoid excessive arching as you lower your legs.
• Ensure the movement is driven by your abs, not by swinging your legs with momentum.
• Maintain a proud chest and avoid shrugging your shoulders toward your ears.
• Keep your neck in a neutral position, looking slightly forward.

Pro tips

• Think about tilting your pelvis toward your belly button at the top of the movement to maximize the shortening of the rectus abdominis.
• Squeeze your inner thighs together throughout the set to help stabilize the pelvis and engage the deep core.

Make it harder

• Perform the exercise with completely straight legs to increase the lever arm and resistance.
• Hold a light dumbbell or medicine ball between your feet to add external load.

Frequently asked

What muscles does the seated leg raise work?

The seated leg raise primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the seated leg raise?

The seated leg raise requires no equipment — just your body weight.

Is the seated leg raise good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals