Exercise guide
Siting Floor Leg Raise
- Intermediate
- Isolation
- Rep-based
- Waist
The Sitting Floor Leg Raise is a powerful core compression exercise that targets the lower abdominals and hip flexors while building significant isometric strength in the quadriceps. It is highly effective for improving hip mobility and core stability required for advanced calisthenics.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your legs fully extended and feet together.
- Place your palms flat on the floor beside your hips or slightly forward toward your knees for increased difficulty.
- Sit tall with a slight forward lean from the hips, engaging your core and pulling your shoulder blades down.
How to do it
- Exhale and contract your abdominals to lift both legs off the floor simultaneously while keeping your knees locked straight.
- Lift your heels as high as possible without leaning your torso backward to compensate.
- Inhale as you lower your legs back toward the floor with a controlled 2-second tempo.
- Lightly tap the floor or hover just above it before beginning the next repetition.
Form checklist
- Keep your knees completely locked and toes pointed throughout the set.
- Maintain a stationary torso; do not rock back as the legs rise.
- Keep your chest open and avoid excessive rounding of the upper back.
- Ensure the movement is driven by the core and hip flexors, not momentum.
Pro tips
- Squeeze your quadriceps as hard as possible to ensure the legs stay straight, which maximizes the tension on the rectus femoris.
- Focus on the 'compression' feel by trying to close the gap between your thighs and your chest at the top of the movement.
Make it harder
- Move your hands further forward toward your shins to decrease your mechanical advantage and increase the load on the abs.
- Add a 2-second isometric hold at the peak of the contraction or perform small pulses at the top of the range.
Frequently asked
- What muscles does the siting floor leg raise work?
- The siting floor leg raise primarily targets the abs, and also works the obliques as secondary muscles.
- What equipment do you need for the siting floor leg raise?
- The siting floor leg raise requires no equipment — just your body weight.
- Is the siting floor leg raise good for beginners?
- The siting floor leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.