Chair Seated In-Out Leg Raise
Strengthen your core from a chair! This seated exercise targets your abs and improves stability. Great for all fitness levels.
The Chair Seated In-Out Leg Raise is a compound exercise that mainly works the core and hip adductors (inner thighs), with help from the lower back and quads. You'll need: chair.
Required Equipment
Chair Seated In-Out Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques; Hip Adductors
Secondary
Hip Flexor (iliopsoas); Lower Back (quadratus lumborum); Quads (quadriceps femoris)
Chair Seated In-Out Leg Raise Variations and Alternatives
How to do the Chair Seated In-Out Leg Raise
Sitting In-Out Leg Raise with Chair
Positioning:
Start by sitting on the edge of a sturdy chair. Make sure your feet are flat on the ground and your knees are in line with your hips.
Position your hands on the edge of the chair, fingers facing forward or sideways for better grip.
Lean slightly back, keeping your back straight and core engaged.
Movement:
Inhale: Lift your legs off the ground, keeping them bent at the knees. Your shins should be parallel to the ground.
Exhale: Extend your legs forward while simultaneously leaning slightly back. Your body will form a slight V shape, with your legs outstretched.
Hold this position for a moment while squeezing your abdominal muscles.
Inhale: Return to the starting position by bending your knees again and bringing your legs back to parallel with the ground.
Repeat: Continue to alternate between the bent knee and extended positions for the desired number of repetitions.
Tips:
Keep your core tight throughout the exercise to support your lower back.
Avoid using momentum; focus on controlled movements.
Start with a moderate number of repetitions, such as 8-12, and gradually increase as you become stronger.
Chair Seated In-Out Leg Raise FAQs
What muscles does the Chair Seated In-Out Leg Raise work?
The Chair Seated In-Out Leg Raise mainly works the core and hip adductors (inner thighs), with help from the lower back and quads. The main muscles are the rectus abdominis, obliques and hip adductors.
What equipment do you need for the Chair Seated In-Out Leg Raise?
Chair.
Is the Chair 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 Chair Seated In-Out Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated In-Out Leg Raise variations and alternatives?
Similar exercises include the Captain' Chair Leg Raise, Captain' Chair Straight-Leg Raise, Chair Arm & Knee Raises Circle and Chair Diagonal in Out.
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