Instructions

1

Sit on a bench or box with feet dangling off the edge, back upright, and hands placed on the bench beside hips for support. Keep the torso stable and engaged throughout the movement.

2

Position feet hip-width apart with toes pointing forward. Maintain neutral spine posture with shoulders relaxed and core engaged. Ensure the bench height allows knees to bend at approximately 90 degrees at the starting position.

3

Slowly lower the legs by allowing the knees to bend, bringing the feet downward toward the floor in a controlled manner. This is the eccentric phase where the quadriceps lengthen under tension. Maintain upright posture and avoid leaning backward.

4

Extend the legs by straightening the knees, lifting the feet back to the starting position level with the hips. Squeeze the quadriceps at the top of the movement. Control the motion throughout and avoid locking out the knees completely.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Tibialis Anterior, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

The Sitting In Out Leg Raise on a padded stool is an incredibly effective Strength movement designed to fully engage the Rectus Femoris. 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

Improves overall Waist stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Tibialis Anterior, Iliopsoas to maintain control of the Body weight.

Exercise Variations

Dumbbell Sitting In Out Leg Raise on a padded stool
Cable Sitting In Out Leg Raise on a padded stool
Banded Sitting In Out Leg Raise on a padded stool

Beginner Tips

If you are new to the Sitting In Out Leg Raise on a padded stool , focus on mastering the movement pattern with zero weight before adding Body weight.

Sitting In Out Leg Raise on a padded stool