Seated Leg Raise
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyBeginner
- TypeCore · Core flexion
- Secondary muscles
- Hip Flexors
- Body part
- Core
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Sitting on a bench with hands braced at your sides shrinks the leg raise into its most approachable form: the torso is supported, the range is short, and there is nothing to hang from. Treat it as the rung below the flat bench and hanging versions, and progress by pausing at the top rather than adding speed.
How to do the Seated Leg Raise
- Sit on a flat bench with your back straight and your feet flat on the ground.
- Place your hands on the sides of the bench for support.
- Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Exhale and tuck the pelvis at the top of every rep before lowering slowly.
Muscles worked
Primary
Abs · Core
The lower abs work to tilt the pelvis backward and lift the hips, and you should feel the contraction low in the stomach only once the pelvis starts to curl.
Secondary
- Hip Flexors — The hip flexors lift the legs during the first half of the movement and will do all the work if the pelvis never tilts.
Common mistakes
- Swinging the legs — if the body rocks on a hanging leg raise, you are using momentum; slow the tempo and let the legs come to a dead stop at the bottom.
- Only lifting the legs — the abs do not work until the pelvis tilts up; think of curling the hips toward the ribs, not just raising the feet.
- Lower back arching — if the lower back lifts off the floor, the range is too long; bend the knees or shorten it until the back stays flat.
- Neck straining forward — keep the head neutral on lying raises and hang relaxed from the shoulders on the bar.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Leg raises go at the end of a session with the rest of the core work, or between sets of an upper body lift. Superset them with ab rollouts or crunches for a full ab circuit.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Seated Leg Raise work?
The Seated Leg Raise primarily works the abs. It also involves the hip flexors, which assist the movement and stabilise the joints.
Is the Seated Leg Raise good for beginners?
Yes. The Seated Leg Raise is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Leg Raise?
If you cannot do the Seated Leg Raise, try the Partner Assisted Hanging Knee Raise, the Captain's Chair Leg Raise or the Flat Bench Leg Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Leg Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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