Instructions

1

Sit on the floor with knees bent and feet flat on the ground. Lean back slightly with torso upright, hands positioned behind head or across chest for support.

2

Engage core muscles and maintain neutral spine alignment. Position feet firmly on ground or have them elevated slightly off floor for increased difficulty.

3

Lower legs by extending knees slightly or allow legs to lower toward the floor in a controlled manner, creating increased distance between torso and thighs while maintaining core tension.

4

Drive knees back toward chest by flexing at the hip and spine, contracting the rectus abdominis to pull the upper body and lower body together. Return to starting position with controlled movement.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliquus Externus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Seated In-Out Leg Raise on Floor because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Obliquus Externus Abdominis to maintain control of the Body weight.

Exercise Variations

Dumbbell Seated In-Out Leg Raise on Floor
Cable Seated In-Out Leg Raise on Floor
Banded Seated In-Out Leg Raise on Floor

Beginner Tips

If you are new to the Seated In-Out Leg Raise on Floor, focus on mastering the movement pattern with zero weight before adding Body weight.

Seated In-Out Leg Raise on Floor