Bench Seated in Out Leg Raise
Strengthen your abs with Bench Seated in Out Leg Raise. A challenging core exercise for a stronger midsection.
The Bench Seated in Out Leg Raise is a compound exercise that mainly works the core. You'll need: exercise bench.
Required Equipment
Bench Seated in Out Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hip Flexor (iliopsoas); Obliques
Bench Seated in Out Leg Raise Variations and Alternatives
How to do the Bench Seated in Out Leg Raise
Starting Position:
Sit on the edge of the bench with your hands positioned at your sides for support. Your fingers should grip the edge of the bench.
Keep your legs extended straight out in front of you, with your heels just above the ground. Your torso should be upright, engaging your core.
Movement Phase:
Begin by leaning slightly back while maintaining balance, ensuring that your legs are still elevated.
Simultaneously, draw your knees towards your chest by bending them. Your feet should come close to your body as you pull them in.
Return Phase:
Next, extend your legs back out to the starting position without letting your heels touch the ground. Maintain tension in your core throughout the movement.
Try to keep your torso steady and avoid leaning backward or forward excessively.
Repetition:
Repeat the movement for a set number of repetitions, typically 10 to 15.
Focus on controlled movements rather than speed to maximize the effectiveness of the exercise.
Breathing:
Breathe out as you pull your knees in, and breathe in as you extend your legs back out.
Tips:
Start with a small range of motion if you are a beginner and gradually increase the distance as you gain strength.
Ensure your movements are fluid and avoid any jerky or sudden motions to prevent injury.
Always maintain a strong core and good posture to optimize the benefits of the exercise.
Bench Seated in Out Leg Raise FAQs
What muscles does the Bench Seated in Out Leg Raise work?
The Bench Seated in Out Leg Raise mainly works the core. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Bench Seated in Out Leg Raise?
Exercise bench.
Is the Bench Seated in Out Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bench Seated in Out Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bench Seated in Out Leg Raise variations and alternatives?
Similar exercises include the Decline Knee Raise, Incline Hip Raise, Overhead Legs-Up Sit-Up and Alternating Bench Seated In-Out Leg Raise.
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