The primary goal of the seated leg raise is to strengthen the lower abdominal muscles and hip flexors. This movement also improves stability and control in the core, particularly when performed with proper form. It is excellent for building lower abdominal endurance, which can be tricky to target with other exercises.

Setup and Positioning:

1. Equipment:

• You can perform seated leg raises on a flat bench, a chair, or the edge of a sturdy surface. No special equipment is required, though a mat can provide additional comfort.

2. Seat Position:

• Sit near the edge of the bench or chair with your legs extended in front of you and feet either flat on the floor or hovering slightly above.
• Position your hands on the edge of the bench or seat, gripping the sides for stability. Your arms should be slightly behind your body, creating support but not pushing too hard.
• Back Position: Lean back slightly (around a 45-degree angle) to engage the core without rounding your lower back. Your chest should remain open and your spine neutral.

3. Leg Positioning:

• Your legs should start either extended straight out in front of you or with a slight bend at the knees, depending on your flexibility and strength level.
• Keep your feet together and your toes pointed slightly forward or upward to maintain tension in your lower abs.

Execution:

1. Starting Position (Setup):

• Core Engagement: Tighten your core by pulling your belly button in toward your spine. This helps stabilize your torso and prepares your body for the movement.
• Grip: Your hands should grip the bench or seat to support your balance, but avoid relying on your arms to lift your legs. Your core and hip flexors should drive the movement.

2. Leg Raise Movement (Concentric Phase):

• Exhale as you raise both legs simultaneously. Lift your legs by contracting your lower abdominals and hip flexors, keeping your legs straight or slightly bent.
• Raise your legs until they are approximately parallel to the ground or as high as you can go without compromising form. The movement should be controlled and smooth, focusing on engaging the core and not jerking the legs up.

3. Top Position (Peak Contraction):

• At the top of the movement, pause for a second or two, maintaining the tension in your abs. Your lower body should form a straight line with your upper body leaning back slightly.
• Avoid arching your back or letting your lower back disengage from the core. Keep everything tight and controlled.

4. Controlled Lowering (Eccentric Phase):

• Inhale as you slowly lower your legs back down toward the floor. Control the descent by engaging your core to avoid letting your legs fall too quickly.
• Lower your legs until they are just above the ground (hovering about 1-2 inches off the floor), keeping tension in your abdominals throughout the movement.

5. Repeat:

• Perform the desired number of repetitions, maintaining form and control throughout each repetition.

Muscles Worked:

Primary Muscle Groups:

• Lower Abdominals (Rectus Abdominis): The seated leg raise is one of the best exercises for targeting the lower portion of the rectus abdominis, the muscle responsible for the “six-pack” look.
• Hip Flexors (Iliopsoas): These muscles help lift the legs during the movement, assisting the lower abs in completing the raise.

Secondary Muscles:

• Obliques: The side abdominal muscles are engaged slightly for stabilization, especially if there is any lateral movement during the exercise.
• Quadriceps: The front thigh muscles work to maintain leg extension and tension throughout the movement.
• Lower Back (Erector Spinae): These muscles stabilize the spine as you lean back slightly during the exercise.

Detailed Form Tips:

1. Core Engagement:

   • To maximize the benefit of the seated leg raise, keep your core engaged throughout the entire movement. Focus on squeezing your lower abs and pulling your belly button toward your spine to protect your lower back.

2. Control the Movement:

   • Avoid swinging your legs or using momentum to lift them. The key is to lift and lower your legs in a controlled manner, which ensures the lower abs and hip flexors are doing most of the work.

3. Breathing Technique:

   • Exhale as you lift your legs, engaging your core, and inhale as you lower them back down in a slow, controlled movement. This breathing technique helps maintain tension in the core.

4. Lean Back Slightly:

   • Lean back at a 45-degree angle, but avoid rounding your lower back. Your spine should remain neutral and supported by your core muscles. The slight lean engages the abs more effectively but does not strain the lower back.

5. Avoid Overuse of the Arms:

   • Your hands should act as a light stabilizer. If you feel that you’re using your arms too much to hold your upper body, reduce the angle of your lean or lighten the tension in your grip.

Common Mistakes to Avoid:

1. Arching the Lower Back:

   • If your lower back arches during the movement, it means you’re not engaging your core properly, which can lead to strain or injury. Focus on keeping your back neutral and your core tight.

2. Using Momentum:

   • Swinging your legs up or using momentum reduces the effectiveness of the exercise. This movement should be slow and controlled, especially on the way down.

3. Leg Drop:

   • Avoid letting your legs fall too quickly when lowering them. The downward phase (eccentric phase) is just as important as lifting them up, as it helps build muscle control and strength.

4. Rounding Your Back:

   • Maintain a neutral spine. Rounding your back places unnecessary strain on the lower back and reduces core activation. Lean back slightly, but avoid slumping or hunching forward.

5. Lifting Too High:

   • Lifting your legs beyond parallel with the ground can cause your lower back to round or disengage the core. Keep the movement within a comfortable range, typically stopping when your legs are about parallel to the ground.

Progressions and Variations:

1. Bent-Knee Seated Leg Raise (Beginner):

   • If you’re new to the seated leg raise or struggle with straight legs, bend your knees at a 90-degree angle. This reduces the intensity of the movement while still engaging the lower abs.

2. Weighted Seated Leg Raise (Advanced):

   • To make the exercise more challenging, hold a small dumbbell or medicine ball between your feet as you raise your legs. This adds resistance and increases the difficulty.

3. Alternating Leg Raise:

   • Instead of raising both legs simultaneously, alternate lifting one leg at a time. This engages the core more dynamically and can also reduce lower back strain.

4. V-Sit Leg Raise:

   • Instead of sitting back against a bench, balance on your glutes with your torso slightly off the ground and hands hovering by your sides. Lift and lower your legs from this V-position, which greatly increases core engagement.

5. Hanging Leg Raise:

   • For an even more advanced version, perform leg raises while hanging from a pull-up bar. This fully engages the core and increases the challenge by removing the seated support.

Sets, Reps, and Rest Periods:

• For Core Strength: Perform 3-4 sets of 10-15 repetitions, focusing on controlled movements.
• For Endurance: Perform 3 sets of 15-20 reps, keeping a steady pace and using proper form.
• Rest: Rest 30-60 seconds between sets to allow for recovery and maintain intensity.