Seated Leg Raise
The Seated Leg Raise is an isolation movement that targets the core directly. This guide covers the setup, the execution, the mistakes worth fixing early, and how to program it.
Raising the legs against gravity trains the core through a long range while the grip and shoulders work to keep you stable. It is one of the hardest core movements to do honestly, and one of the most effective when you do.
Who it is for. Best once you can control a hollow position. Start with knees bent and progress toward straight legs.
Muscles worked
The prime mover here is the core, with obliques assisting — which is why this movement earns its place as more than a single-muscle exercise.
How to do it
- Hang or brace in position with your shoulders active — pulled down, not loose in the sockets.
- Set your pelvis so your lower back is flat rather than arched.
- Take the swing out of the body before the first rep.
- Raise your legs by curling your pelvis toward your ribs, not just by bending at the hips.
- Come up to a full contraction of the core, and pause there for a beat.
- Lower slowly under control, stopping before your lower back arches away from neutral.
Breathing. Breathe out as you raise the legs, in as you lower under control.
Form cues that matter
- Curl the pelvis up — hip flexion alone is not an ab exercise.
- No swinging; if you are swinging, bend the knees more.
- Control the way down, every rep.
- Swinging the legs up with momentum
- Only bending at the hips and never curling the pelvis
Common mistakes
| The mistake | Do this instead |
|---|---|
| Swinging the legs up with momentum | Bend the knees to shorten the lever and slow every rep down. |
| Only bending at the hips and never curling the pelvis | Think about bringing your hips to your ribs at the top of each rep. |
| Letting the lower back arch as the legs drop | Stop the descent where you can still hold a flat back and build the range from there. |
What makes this variation different
The Seated Leg Raise is a specific version of this movement, and the details in its name change how it should be performed.
- Using only your bodyweight means you can train anywhere, and it keeps the whole body involved in stabilising the movement. Progress comes from leverage, range and reps rather than from adding plates.
- Seated removes the legs and the lower back from the equation, so the target muscle cannot be helped by a drive from the floor. It makes the movement stricter and usually means a little less weight.
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 6-10 | 60-90 s |
| Muscle growth | 3-4 | 10-15 | 60-90 s |
| Endurance | 2-3 | 15-25 | 60-90 s |
- 6-14Weekly sets
- 2-1-2Tempo
- 60-90 sRest
How to progress
Add reps before you add weight. Stay at the same load until you reach the top of your rep range on every set, then increase the resistance and drop back to the bottom of the range. The Seated Leg Raise responds better to accumulated quality reps than to heavy jumps.
Variations and alternatives
If you do not have the equipment, or you simply want to rotate the stimulus, these 8 movements train the core in a similar way.
- Hanging Oblique Knee Raise — Bodyweight
- Alternate Leg Raise — Bodyweight
- Alternate Lying Floor Leg Raise — Bodyweight
- Barbell Sitted Alternate Leg Raise — Barbell
- Cable Hanging Leg Raise — Cable
- Cable Reverse Crunch — Cable
- Captains Chair Straight Leg Raise — Bodyweight
- Decline Bent Leg Reverse Crunch — Bodyweight
Safety
Key takeaways
- Curl the pelvis up — hip flexion alone is not an ab exercise.
- No swinging; if you are swinging, bend the knees more.
- Work in the 10-15 rep range for muscle growth, leaving a rep or two in reserve on most sets.
- Full range of motion on the Seated Leg Raise matters more than the weight on it.
- Progress gradually and keep technique identical as the load goes up.
Go deeper
FAQ
What muscles does the Seated Leg Raise work?
It works the core as the prime mover, with obliques assisting. The midsection also works throughout to keep you stable.
How many sets and reps should I do on the Seated Leg Raise?
Three to four working sets of 10-15 reps suits most people training for muscle growth, leaving one or two reps in reserve. Across all the exercises that train this muscle, 6-14 hard sets a week is a productive range.
Is the Seated Leg Raise good for beginners?
Yes, provided you start light enough to own the technique. Spend the first few weeks on the movement itself with a load you could do several more reps with, and add weight only once the pattern is automatic.
What can I do instead of the Seated Leg Raise?
Hanging Oblique Knee Raise, Alternate Leg Raise and Alternate Lying Floor Leg Raise all train the core in a similar way, so any of them works as a substitute when the equipment is taken or you want to rotate the stimulus.
What equipment do I need for the Seated Leg Raise?
This version uses your bodyweight. The pattern matters more than the tool, though — the alternatives above cover the same movement with whatever you have available.
Track your sets, reps and progress on the Seated Leg Raise — free, with every exercise in the library.