Seated Leg Raise Side To Side Tutorial
The Seated Leg Raise Side to Side is a challenging bodyweight abs exercise that targets deep core muscles through constant tension. You sit on the floor, lean your torso back, lift both straight legs off the ground, and move them side to side as if clearing an obstacle. This move helps build core strength, control, and coordination.
It is best suited for intermediate trainees who already have basic core strength and want to improve endurance and hip control. Focus on slow, controlled movement, keeping your legs straight and your core tight throughout the set.
Benefits
- Builds strong and defined abdominal muscles
- Improves hip flexor strength and control
- Challenges core stability in a seated position
- Enhances coordination and side-to-side control
- Creates constant tension for better core endurance
- Requires no equipment and little space
- Transfers well to athletic movements
Setup & Starting Position
Start by sitting on the floor with your legs extended straight out in front of you. Place your hands on the floor slightly behind your hips, fingers pointing forward or slightly outward, whatever feels more comfortable for your shoulders. Your hands stay planted throughout the set and act as support, not as the main driver of the movement.
Lean your torso back to about a 45 degree angle while keeping your chest lifted and spine long. Engage your core, then lift both straight legs off the floor so your heels hover a few inches above the ground. Your knees stay locked or softly straight, and your feet stay together.
Before starting the movement, imagine a small object like a water bottle placed under your legs. This visual helps set the correct height and path for the side-to-side motion.
Setup tip: If you feel unstable, press your hands firmly into the floor and think about pulling your belly button in toward your spine.
How To Do Seated leg raise side to side (Step-by-step)
- Sit on the floor with legs straight and hands next to your hips.
- Lean your torso back while keeping your chest open.
- Lift both straight legs off the floor and engage your core.
- Move both legs together to one side, staying elevated.
- Bring the legs back through center without touching down.
- Move both legs to the opposite side.
- Continue alternating sides with slow, controlled motion.
- Keep your torso steady and avoid swinging.
- Finish the set by lowering your legs with control.
Form Cues
- Keep legs straight and together
- Lean back but do not round your spine
- Move slow and controlled
- Do not let heels touch the floor
- Brace your abs the whole time
- Chest stays lifted
Breathing & Bracing
Proper breathing makes this exercise more controlled and protects your lower back. Before lifting your legs, take a steady inhale through your nose and gently brace your core, as if tightening a wide belt around your waist.
As you move your legs from side to side, use a slow breathing rhythm. Exhale lightly as your legs move to one side, then inhale as they pass back through the center. This helps you maintain control without holding your breath.
Keep your ribs stacked over your hips and avoid flaring them upward. Think about tightening your abs without squeezing or tensing your neck and shoulders. A simple rhythm to follow is inhale in the center, exhale as the legs move away. If your breathing becomes rushed, slow down the movement or shorten the set.
Common Mistakes
- Bending the knees, fix by locking in straight legs before starting.
- Using momentum to swing the legs, fix by slowing the tempo.
- Leaning too far back and stressing the lower back, fix by bringing the torso slightly more upright.
- Letting heels touch the floor, fix by lifting legs a bit higher.
- Rounding the shoulders forward, fix by opening the chest.
- Pushing aggressively through the hands, fix by using hands only for balance.
How It Should Feel
Quick Self-Check: You should feel strong tension across your abs, especially in the lower abs and obliques. Your hip flexors will also work, but your core should be doing most of the effort.
Good signs:
- Steady shaking in the abs without losing form
- Burning sensation in the core, not the lower back
- Controlled side-to-side movement
Warning signs:
- Sharp pain in the lower back or hips, stop immediately
- Neck strain from leaning too far forward
If you feel it mostly in your lower back, lean your torso slightly more upright and re-engage your abs. If your neck feels tight, relax your shoulders and focus on breathing.
Alternative Names
Seated Side to Side Leg Raises, Seated Windshield Wipers
Variations
Easier
- Seated Bent-Knee Side to Side: Perform the same movement but keep knees bent to reduce leverage.
- Heel Taps Side to Side: Let heels lightly tap the floor between sides for more support.
Harder
- Seated Leg Raise with Pause: Pause for 2 to 3 seconds at each side while keeping legs elevated.
- Hands-Free Seated Leg Raises: Cross arms over chest and perform the same motion without hand support.
Sample Workout
Core Focus Workout:
- Seated Leg Raise Side to Side, 3 sets of 16 reps total, left and right equals one rep
- Forearm Plank, 3 sets of 30 to 45 seconds
- Dead Bug, 3 sets of 10 reps per side
- Glute Bridge Hold, 3 sets of 30 seconds
Rest 45 to 60 seconds between sets. Perform this workout 2 to 3 times per week.
Progression Plan
Week 1: Perform 3 sets of 10 to 12 total reps, left and right equals one rep. Focus on clean form, slow movement, and keeping legs elevated. Rest 60 seconds between sets.
Week 2: Increase to 3 sets of 14 to 16 total reps. Reduce rest to 45 seconds and aim for smoother transitions side to side.
Week 3: Add a brief 1 second pause at each side while keeping legs off the floor. Keep reps at 14 to 16.
Week 4: Progress to an advanced variation like the seated leg raise with pause or hands-free version. If form breaks down, repeat the previous week.
Only progress when you can complete all reps without touching the floor or swinging the legs.
FAQ
Do I count one side as one rep?
No, one full rep includes moving to the left and to the right.
Why do my hip flexors feel more than my abs?
This usually means your core is not braced enough or your torso is leaning back too far.
How high should I lift my legs?
Your legs should stay a few inches off the floor, just enough to clear an imaginary object.
Can I do this exercise every day?
It is best done 3 to 4 times per week to allow recovery.
Is this safe for lower back issues?
Only if pain-free and performed with strict control, otherwise choose an easier variation.
Summary
The Seated Leg Raise Side to Side is a powerful core exercise that builds strength, control, and endurance without any equipment. By keeping your legs straight, torso stable, and movement slow, you place constant tension on your abs and obliques.
Start with manageable reps, focus on clean technique, and progress gradually. With consistency, this exercise can significantly improve your core stability and help support better movement in daily life and workouts.
Get Defined Abs in 30 Days
This exercise is part of our complete 30-day ab program. Download the app for structured daily workouts and track your progress.