Seated Leg Raise

The seated leg raise is an abdominal exercise performed while sitting on a bench. It primarily targets the abs and also engages the hip flexors. The movement involves raising the legs while keeping them straight, which requires core strength and stability.

Quick Facts

How to Do Seated Leg Raise

Follow these step-by-step instructions to perform Seated Leg Raise with proper form and technique.

1. Sit on a flat bench with your back straight and your feet flat on the ground.
2. Place your hands on the sides of the bench for support.
3. Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground.
4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Seated Leg Raise targets helps you integrate it effectively into your training program.

Benefits of Seated Leg Raise

Incorporating Seated Leg Raise into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Abs Development: Seated Leg Raise directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Hip Flexors, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Seated Leg Raise build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Seated Leg Raise safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Seated Leg Raise, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Seated Leg Raise, track these metrics during your workouts: