Seated Leg Raises On A Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy, non-rolling chair with your feet flat on the floor.
2. Grip the sides of the chair seat firmly with both hands to stabilize your torso.
3. Sit tall with a neutral spine, pulling your shoulder blades back and down.

How to do it

1. Exhale as you engage your core and lift both feet off the floor, bringing your knees toward your chest.
2. Hold the top position for one second, focusing on the contraction in your lower abs.
3. Inhale as you slowly lower your feet 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 abdominal muscles.

Form checklist

• Keep your chest lifted and avoid slouching or rounding your lower back.
• Ensure the movement is driven by your core rather than swinging your legs.
• Maintain a firm grip on the chair to prevent your hips from sliding forward.
• Keep your neck neutral by looking straight ahead throughout the set.

Pro tips

• To maximize lower ab recruitment, focus on slightly tucking your pelvis toward your belly button as you lift.
• Squeeze your inner thighs together throughout the movement to increase pelvic floor and deep core engagement.

Make it harder

• Perform the exercise with straight legs to increase the lever arm and difficulty.
• Hold a small medicine ball or a water bottle between your feet for added resistance.

Frequently asked

What muscles does the seated leg raises on a chair work?

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

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

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

Is the seated leg raises on a chair good for beginners?

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

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• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals