Instructions

1

Sit on the edge of a flat bench with feet anchored or held down by a partner. Position your torso upright with a slight backward lean. Hands can be crossed over chest or behind head for support.

2

Keep your core engaged and maintain a neutral spine. Your legs should remain extended straight out in front of you. Take a deep breath to prepare for the movement.

3

Slowly lower your torso backward while simultaneously extending your legs downward, creating a V-shape with your body. Lower in a controlled manner without letting your back round excessively. Move only as far as you can maintain control.

4

Drive through your core to bring your torso and legs back to the starting position simultaneously. Exhale as you perform the upward movement. Complete the motion by returning to the upright seated position with legs extended.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESExternal Obliques, Internal Obliques, Iliopsoas, Rectus Femoris

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Seated Leg Raise is an incredibly effective Strength movement designed to fully engage the Rectus Abdominis. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

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

Muscle Anatomy

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

Exercise Variations

Dumbbell Seated Leg Raise
Cable Seated Leg Raise
Banded Seated Leg Raise

Beginner Tips

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

Seated Leg Raise