Seated Single-Leg Raise
Strengthen your core & hip flexors! Do Seated Single-Leg Raises anywhere. A simple, effective workout for all fitness levels.
The Seated Single-Leg Raise mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Seated Single-Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Obliques
Seated Single-Leg Raise Variations and Alternatives
How to do the Seated Single-Leg Raise
Seated Single Leg Raise
Positioning:
Sit on the floor with your legs extended in front of you.
Lean back slightly for support, using your hands to prop yourself up. Your palms should be placed flat on the ground behind you, fingers pointing toward your feet.
Keep your back straight and your core engaged.
Movement:
Bend your right knee, lifting your right foot off the ground while keeping your left leg straight.
Slowly extend your right leg out in front of you, keeping it at a level with your left leg. Your foot should point forward.
Hold this position for a moment, feeling the engagement in your hip and thigh muscles.
Lower your right leg back to the starting position.
Repeat the movement for 8-12 repetitions.
Switch to the left leg and repeat the same steps.
Tips:
Maintain control throughout the movement; avoid using momentum.
Keep your core tight to support your back.
If you find it challenging, you can perform the exercise without lifting your leg all the way or by reducing the range of motion.
Seated Single-Leg Raise FAQs
What muscles does the Seated Single-Leg Raise work?
The Seated Single-Leg Raise mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Seated Single-Leg Raise?
None. The Seated Single-Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Single-Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Single-Leg Raise variations and alternatives?
Similar exercises include the Lying Single-Leg Lift, Alternating Seated Butterfly Knee Raise, Alternating Bench Seated In-Out Leg Raise and Alternating Floor Seated in & Out Leg Raise.
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