Sitting Leg Hold

Muscles worked

Setup

1. Sit on the long edge of a flat bench with your legs extended and feet together.
2. Grip the edges of the bench firmly just behind your hips for support.
3. Lean your torso back to approximately a 45-degree angle, keeping your spine neutral and chest lifted.

How to do it

1. Exhale and lift both legs off the ground, keeping them perfectly straight until they form a 'V' shape with your torso.
2. Hold this position statically, maintaining a rigid line from your hips to your toes.
3. Take shallow, controlled breaths while keeping your core braced as if preparing for impact.
4. Lower your legs slowly back to the starting position once the timed set is complete.

Form checklist

• Keep your knees locked out to ensure maximum quadriceps engagement.
• Avoid rounding your lower back; maintain a proud chest throughout the hold.
• Keep your shoulders depressed and away from your ears.
• Ensure your weight is balanced on your sit bones rather than your tailbone.

Pro tips

• Point your toes (plantarflexion) to create a longer lever, which increases the torque and demand on the lower abdominals.
• Focus on 'knitting' your ribs toward your pelvis to prevent your ribcage from flaring and losing core tension.

Make it harder

• Release your grip on the bench and extend your arms out to the sides to remove the stability assist.
• Hold a small dumbbell or medicine ball between your feet to increase the resistance on the hip flexors and abs.

Frequently asked

What muscles does the sitting leg hold work?

The sitting leg hold primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the sitting leg hold?

The sitting leg hold requires no equipment — just your body weight.

Is the sitting leg hold good for beginners?

The sitting leg hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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