Instructions

1

Sit on the floor with torso upright, hands placed behind you on the ground for support, palms facing down. Keep your back straight and engage your core. Legs are extended in front of you.

2

Plant hands firmly on the ground beside your hips for stability. Keep chest lifted and shoulders back. Take a deep breath and prepare to lift your legs.

3

Slowly lower your extended legs toward the floor in a controlled manner by allowing the hip flexors to lengthen while maintaining abdominal tension. Legs should remain relatively straight throughout the lowering phase.

4

Drive through your abdominal muscles to lift your legs back up to the starting position. Maintain control throughout the movement and avoid using momentum. Exhale as you lift your legs back to center.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Tensor Fasciae Latae, Serratus Anterior

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

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Waist stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Tensor Fasciae Latae, Serratus Anterior to maintain control of the Body weight.

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