Sitting In Out Leg Raise With Chair

Muscles worked

Setup

1. Sit on the front edge of a sturdy chair with your feet flat on the floor.
2. Grip the sides of the chair seat firmly with both hands to provide stability.
3. Lean your torso back slightly while keeping your chest lifted and spine neutral.

How to do it

1. Exhale and pull your knees toward your chest by contracting your abdominals.
2. Inhale and extend your legs straight out in front of you, keeping your feet a few inches off the floor.
3. Maintain a controlled 2-second tempo for both the tuck and the extension.
4. Repeat the 'in and out' cycle without letting your feet touch the ground between reps.

Form checklist

• Keep your core braced and avoid arching or rounding your lower back.
• Ensure your shoulders remain down and relaxed, not hunched toward your ears.
• Keep your feet hovering above the ground throughout the entire set.
• Focus on pulling from the lower abs rather than just swinging the legs with momentum.

Pro tips

• Squeeze your inner thighs together throughout the movement to increase lower abdominal recruitment.
• Pause for one second at full leg extension to maximize the isometric tension on the quadriceps and core.

Make it harder

• Perform the exercise with your hands crossed over your chest to remove the stability provided by the chair grip.
• Slow down the extension phase to four seconds to increase time under tension for the deep core muscles.

Frequently asked

What muscles does the sitting in out leg raise with chair work?

The sitting in out leg raise with chair primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the sitting in out leg raise with chair?

The sitting in out leg raise with chair requires no equipment — just your body weight.

Is the sitting in out leg raise with chair good for beginners?

Yes. The sitting in out leg raise with chair is a beginner-friendly movement and a strong foundation to build on.

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