Seated Leg Raise – Video Exercise Guide & Tips

Seated Leg Raise - Video Exercise Guide & Tips

Are you looking for an effective way to target your leg muscles? Look no further than the seated leg raise!

Watch This Exercise Video

In this video exercise guide, we'll show you how to perform this move with proper form and technique. You'll also learn about common mistakes to avoid, modifications for beginners, and advanced variations for those seeking a challenge.

Get ready to strengthen and tone your legs with this simple yet powerful exercise. Let's get started!

Key Takeaways

  • Seated Leg Raise targets multiple muscles in the lower body, including quadriceps, hip flexors, hamstrings, glutes, and calf muscles.
  • Seated Leg Raise improves leg strength, stability, and balance.
  • Seated Leg Raise enhances athletic performance in activities like running and jumping.
  • Seated Leg Raise is beneficial for individuals recovering from knee injuries.

Benefits of Seated Leg Raise

What are the benefits of performing the seated leg raise exercise?

The seated leg raise is a highly effective exercise that targets multiple muscles in your lower body. By incorporating the seated leg raise into your workout routine, you can experience a wide range of benefits.

First and foremost, the seated leg raise primarily targets your quadriceps, which are the large muscles at the front of your thighs. This exercise also engages your hip flexors, which are responsible for lifting your legs towards your torso. Additionally, the seated leg raise activates your hamstrings, glutes, and calf muscles, providing a comprehensive lower body workout.

Incorporating the seated leg raise into your routine can help improve your overall leg strength, stability, and balance. It can also enhance your athletic performance in activities that require lower body strength, such as running, jumping, and squatting. Furthermore, this exercise can be beneficial for individuals recovering from knee injuries, as it helps strengthen the surrounding muscles and improve joint stability.

Now that you understand the benefits of the seated leg raise, let's move on to the next section, which will discuss proper form and technique to maximize your results and prevent injury.

Proper Form and Technique

To perform the seated leg raise exercise correctly, you should maintain proper form and technique. Here are some tips to help you achieve optimal results:

  1. Sit on a sturdy chair or bench with your back straight and your feet flat on the floor. Keep your knees bent at a 90-degree angle.
  2. Place your hands on the sides of the chair for support and stability.
  3. Slowly lift one leg off the floor, keeping it straight and parallel to the ground. Avoid swinging or using momentum to lift your leg.
  4. Hold the raised position for a few seconds, then slowly lower your leg back down to the starting position. Repeat with the other leg.

Common misconceptions about the seated leg raise include using your upper body to lift your leg or swinging your leg for momentum. Remember to focus on using your leg muscles to perform the movement.

For this exercise, no equipment is necessary. However, using ankle weights can add resistance and intensify the workout. Start with a weight that challenges you but still allows you to maintain proper form. As you progress, you can gradually increase the weight.

Common Mistakes to Avoid

Avoid these common mistakes when performing the seated leg raise exercise to ensure proper form and maximize its effectiveness.

  • The first mistake to avoid is swinging your legs. This often happens when people try to lift their legs as high as possible by using momentum. Instead, focus on using your abdominal muscles to lift your legs slowly and under control.
  • Another common mistake isn't keeping your back straight. It's important to maintain good posture throughout the exercise to prevent straining your lower back. Make sure to sit up tall and engage your core muscles.
  • Additionally, many people tend to hold their breath while performing the seated leg raise. Remember to breathe steadily throughout the movement to supply your muscles with oxygen and maintain proper form.
  • Lastly, avoid locking your knees at the top of the movement. This can put unnecessary stress on your joints. Instead, keep a slight bend in your knees to protect your knees and maintain tension in your muscles.

Modifications for Beginners

If you're new to the seated leg raise exercise, start by performing a modified version to gradually build strength and stability in your core and legs.

Here are four beginner modifications for the seated leg raise:

  1. Bent Knee Raises: Sit on a chair with your feet flat on the floor. Instead of extending your legs straight out, keep your knees bent and raise one foot a few inches off the floor. Hold for a few seconds and then lower it back down. Repeat with the other foot. This modification reduces the intensity of the exercise while still targeting your core and legs.
  2. One-Legged Raises: Sit on the edge of a chair with one leg extended straight out in front of you and the other foot flat on the floor. Slowly raise your extended leg as high as you comfortably can while keeping your back straight. Hold for a few seconds and then lower it back down. Repeat with the other leg. This modification allows you to focus on one leg at a time, making it easier to maintain balance and control.
  3. Assisted Raises: Sit on a chair and hold onto the sides for support. Extend both legs straight out in front of you and slowly raise them as high as you can. Hold for a few seconds and then lower them back down. Using the chair for support allows you to perform the exercise with more control and stability.
  4. Ankle Weight Raises: Sit on a chair with ankle weights securely fastened around your ankles. Extend both legs straight out in front of you and slowly raise them as high as you can. Hold for a few seconds and then lower them back down. The added resistance from the ankle weights challenges your muscles even more, helping to build strength and endurance.

By starting with these modifications, you can ease into the seated leg raise exercise and gradually increase the difficulty as your strength and stability improve.

Remember to always listen to your body and stop if you experience any pain or discomfort.

Advanced Variations and Progressions

Take your seated leg raise exercise to the next level with advanced variations and progressions.

Once you have mastered the basic seated leg raise, you can challenge yourself with advanced techniques to further strengthen your core and lower body muscles.

One advanced modification you can try is the weighted seated leg raise. Instead of performing the exercise with just your body weight, you can hold a dumbbell or a weight plate on your lap to increase the resistance. This won't only increase the difficulty of the exercise but also help you build more strength and muscle.

Another advanced variation is the single-leg seated leg raise. Instead of raising both legs at the same time, you can lift one leg while keeping the other leg extended and off the ground. This variation targets the muscles in one leg more intensely, providing a greater challenge.

Remember to maintain proper form and control throughout the movement.

Frequently Asked Questions

How Many Calories Can Be Burned by Performing Seated Leg Raises?

When you perform seated leg raises, you can burn calories while reaping the benefits of this exercise.

Seated leg raises target your lower abdominal muscles and help to strengthen your core. By engaging these muscles, you can increase your calorie burn and improve your overall fitness.

Incorporating seated leg raises into your workout routine can be an effective way to burn calories and achieve your fitness goals.

Can Seated Leg Raises Help With Improving Posture?

Seated leg raises can indeed help with improving your posture. By engaging your core muscles while performing this exercise, you're strengthening the muscles that support your spine and promote proper alignment.

Additionally, seated leg raises can also help improve flexibility in your hip flexors and hamstrings, which can contribute to better posture.

Remember to maintain proper form and start with a comfortable range of motion to avoid straining your muscles.

Are There Any Potential Risks or Injuries Associated With Seated Leg Raises?

When doing seated leg raises, there are potential risks and injuries to be aware of. It's important to take precautions and use proper technique to avoid these issues.

Common mistakes include using momentum instead of controlled movements and not engaging the core muscles properly.

To minimize the risk of injury, start with lighter weights and gradually increase as you build strength. Always consult with a professional trainer for modifications and to ensure you're using the correct equipment and form for this exercise.

How Often Should Seated Leg Raises Be Performed for Optimal Results?

For optimal results, it's important to perform seated leg raises at the optimal frequency.

Seated leg raises offer numerous benefits, such as strengthening your core and lower body muscles, improving balance and stability, and increasing flexibility.

To maximize these benefits, aim to incorporate seated leg raises into your workout routine two to three times per week. This frequency will allow your muscles to recover and adapt to the exercise, leading to improved strength and overall fitness.

Can Seated Leg Raises Be Incorporated Into a Full Body Workout Routine?

Yes, seated leg raises can definitely be incorporated into a full body workout routine.

Seated leg raise variations, like bent knee raises or straight leg raises, target different muscle groups and can add variety to your workout.

They're a great addition to any strength training program as they primarily work your hip flexors, quadriceps, and abdominal muscles.

Incorporating seated leg raises can help improve your core stability, hip mobility, and overall lower body strength.


In conclusion, the seated leg raise is a beneficial exercise that targets the lower abdominal muscles and hip flexors. By following proper form and technique, you can maximize the effectiveness of this exercise and avoid common mistakes.

For beginners, modifications can be made to make the exercise more manageable. Advanced variations and progressions are also available for those looking to challenge themselves further.

Incorporating the seated leg raise into your workout routine can help improve core strength and stability.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *