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Last updated February 8, 2026
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abs
Seated Leg Raise
Sit on the edge of a bench leaning back slightly. Lift your knees towards your chest using your lower abs. Lower your feet slowly without touching the floor.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
benchbody weight
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a bench or a mat with your back straight and your legs extended in front of you.
- Ensure your feet are flat on the ground and your knees are slightly bent.
- Step 2Position Your Hands
- Place your hands on the sides of the bench or on the mat for support.
- Keep your arms straight and engage your core to stabilize your body.
- Step 3Lift Your Legs
- Slowly raise your legs together towards the ceiling, keeping them straight.
- Focus on using your hip flexors and lower abdominal muscles to lift your legs.
- Step 4Hold the Position
- Pause for a moment at the top of the movement, ensuring your legs are as high as comfortable.
- Maintain control and avoid swinging your legs.
- Step 5Lower Your Legs
- Slowly lower your legs back down towards the starting position without letting them touch the ground.
- Keep your core engaged throughout the movement to maintain stability.
- Step 6Repeat
- Repeat the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form and control with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully lower your legs to the ground.
- Take a moment to rest and stretch your legs before moving on to another exercise.