Seated Leg Raises Tutorial
Seated leg raises are a simple, no-equipment abs exercise done from a seated position with your legs straight. You lean slightly back, support yourself with your hands, and lift both legs up and down in a controlled way. This movement targets the lower abs and hip flexors while also training core control and posture.
This exercise is ideal for beginners who want a clear how to
Benefits
- Strengthens the lower abs
- Improves hip flexor control
- Builds core stability in a seated position
- Easy to learn and repeat
- No equipment needed
- Good entry exercise for core training
- Helps improve posture awareness
Setup & Starting Position
Start by sitting on the floor with your legs straight out in front of you and your feet together. Your knees should be fully extended, not bent. Place your hands on the floor slightly behind your hips, fingers pointing forward or slightly outward, whichever feels more comfortable on your wrists.
Lean your upper body back just a little, enough that you feel your abs engage to hold the position. Keep your chest open and your spine long, not rounded. Your shoulders should stay down and away from your ears.
Press your hands firmly into the floor for balance, but do not push so much that your arms take over the work. Your heels can start lightly touching the floor or hovering just above it.
Quick setup tip: If your lower back feels strained, lean back a bit less and think about pulling your belly button gently toward your spine.
How To Do Seated leg raises (Step-by-step)
- Sit on the floor with legs straight and together.
- Place hands on the floor behind you for support.
- Lean back slightly while keeping your chest lifted.
- Brace your core and tighten your abs.
- Lift both straight legs up a few inches off the floor.
- Pause briefly at the top with control.
- Lower your legs slowly back down.
- Stop just before your heels touch the floor.
- Repeat for the desired number of reps.
- Finish by lowering legs fully and sitting upright.
Form Cues
- Keep legs straight and together
- Move slow and controlled
- Chest open, shoulders relaxed
- Do not swing the legs
- Core tight the whole time
- Heels hover above the floor
Breathing & Bracing
Proper breathing helps you control the movement and protect your lower back during seated leg raises. Before lifting your legs, take a small inhale through your nose as you set your posture and brace your core.
As you lift your legs, exhale slowly through your mouth. This exhale helps your abs tighten and keeps your ribs from flaring upward. Think about gently drawing your ribs down toward your hips.
When lowering your legs, you can either hold a light brace or take a short inhale as long as your core stays engaged. Avoid holding your breath or forcing it out too hard.
A simple rhythm to repeat is: inhale to prepare, exhale to lift, stay tight as you lower.
Common Mistakes
- Bending the knees, fix it by lowering the legs less and focusing on straight legs.
- Swinging the legs, fix it by slowing the tempo.
- Leaning too far back, fix it by sitting more upright.
- Using arms too much, fix it by pressing lightly and engaging the abs.
- Letting heels slam down, fix it by stopping just above the floor.
- Rounding the back, fix it by lifting the chest.
How It Should Feel
Good signs:
- Strong tension in the lower abs
- Controlled movement without swinging
- Light support from the hands, not heavy pushing
Warning signs:
- Sharp pain in the lower back, stop immediately
- Hip pinching or joint pain
You may feel some work in the hip flexors, which is normal, but your abs should be doing most of the work. If you feel it mostly in your lower back, lean back less and lift your legs lower. If your neck feels tense, relax your shoulders and look straight ahead instead of down.
Alternative Names
Seated leg lifts, Seated straight leg raises
Variations
Easier
- Seated bent-knee leg raises, bend knees and lift shins instead of straight legs.
- Seated heel taps, lift legs slightly and tap heels lightly to the floor.
Harder
- Seated L-sit leg raises, keep legs higher and hold the top position longer.
- Slow tempo seated leg raises, lift and lower for 4 to 5 seconds each.
Sample Workout
Core Starter Workout
- Seated leg raises, 3 sets of 10 to 15 reps
- Crunches, 3 sets of 12 reps
- High plank, 3 sets of 20 to 30 seconds
Rest 45 to 60 seconds between sets. Focus on slow control rather than rushing. This works well at the end of a full body session or as a short abs finisher.
Progression Plan
Week 1: Perform seated leg raises 2 to 3 times per week. Do 3 sets of 8 to 10 reps. Focus on learning the correct technique, keeping your legs straight, and moving slowly. Rest about 60 seconds between sets.
Week 2: Increase to 10 to 15 reps per set. Start lowering your legs more slowly, taking about 3 seconds on the way down. Keep rest the same.
Week 3: Add a short pause at the top for 1 to 2 seconds on each rep. If you feel strain in the lower back, repeat Week 2 instead.
Week 4: Try an advanced variation like slow tempo or L-sit style raises. Only progress if you can complete all reps with good control.
FAQ
How to do seated leg raises without hurting your back?
Lean back only slightly, brace your core, and keep the movement slow.
Are seated leg raises good for beginners?
Yes, they are beginner-friendly when done with control and proper form.
How many reps should I do?
Start with 8 to 12 reps and increase as you get stronger.
Should my feet touch the floor?
They can lightly touch, but stopping just above the floor increases difficulty.
Summary
Seated leg raises are a clean and effective way to train your abs using only your bodyweight. By leaning back slightly and lifting straight legs with control, you build strength, coordination, and core awareness.
Take your time, breathe with the movement, and focus on quality reps. As your control improves, you can slow the tempo or try harder variations. Stay consistent and this simple exercise can become a strong foundation in your abs routine.
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