Seated Extended Leg Raise On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
2. Grip the sides of the chair seat or the armrests firmly to stabilize your upper body.
3. Engage your core and lift your chest, maintaining a neutral spine with a slight lean back for balance.

How to do it

1. Extend both legs straight out in front of you until they are parallel to the floor, locking your knees.
2. Exhale as you lift your straightened legs toward the ceiling as high as possible without rounding your lower back.
3. Inhale as you slowly lower your legs back toward the floor using a controlled 2-second tempo.
4. Stop just before your feet touch the ground to maintain constant tension on the abdominals.

Form checklist

• Keep your knees fully extended throughout the entire range of motion.
• Avoid shrugging your shoulders; keep them depressed and away from your ears.
• Ensure your lower back does not arch or round excessively as you lift your legs.
• Focus on moving only at the hip joint while keeping the rest of the body still.

Pro tips

• To maximize lower ab recruitment, focus on tilting your pelvis slightly upward as you reach the peak of the lift.
• Squeeze your quadriceps as hard as possible to create total leg tension, which helps stabilize the hip joint.

Make it harder

• Add a 3-second isometric hold at the top of each repetition to increase time under tension.
• Place a small weight, like a light dumbbell or a pillow, between your feet to increase resistance.

Frequently asked

What muscles does the seated extended leg raise on a chair work?

The seated extended leg raise on a chair primarily targets the abs, and also works the hip flexors as secondary muscles.

What equipment do you need for the seated extended leg raise on a chair?

The seated extended leg raise on a chair requires no equipment — just your body weight.

Is the seated extended leg raise on a chair good for beginners?

Yes. The seated extended leg raise on a chair is a beginner-friendly movement and a strong foundation to build on.

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