Exercise guide
Sitting In Out Leg Raise On A Padded Stool
- Intermediate
- Compound
- Rep-based
- Upper legs
- Waist
This exercise targets the lower abdominals and hip flexors through a dynamic tuck-and-extension movement, improving core stability and muscular endurance. It challenges the midsection by requiring constant tension to keep the legs elevated throughout the set.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a padded stool or bench with your hands gripping the sides just behind your hips for support.
- Lean your torso back at a 45-degree angle while keeping your spine neutral and chest lifted.
- Lift your feet off the floor and bring your knees toward your chest to find your balance.
How to do it
- Inhale and slowly extend your legs straight out in front of you while leaning your torso back slightly to maintain balance.
- Exhale and pull your knees back toward your chest, simultaneously bringing your torso forward to 'crunch' the midsection.
- Maintain a controlled 2-1-2 tempo (2 seconds out, 1 second hold, 2 seconds in) without letting your feet touch the ground.
Form checklist
- Keep your lower back flat or slightly rounded to maintain abdominal engagement; avoid excessive arching.
- Ensure your feet stay hovered off the floor for the entire duration of the set.
- Keep your shoulders down and away from your ears to avoid neck tension.
- Focus on moving your legs and torso toward each other simultaneously like an accordion.
Pro tips
- To maximize lower ab recruitment, focus on tilting your pelvis toward your belly button as you pull your knees in.
- Squeeze your inner thighs and quads together during the extension phase to create full-body tension and stability.
Make it harder
- Perform the movement with your hands lifted off the stool and extended to your sides to remove the stability of the grip.
- Hold a light dumbbell or medicine ball between your feet to increase the load on the hip flexors and abdominals.
Frequently asked
- What muscles does the sitting in out leg raise on a padded stool work?
- The sitting in out leg raise on a padded stool primarily targets the abs and obliques, and also works the erector spinae and glutes as secondary muscles.
- What equipment do you need for the sitting in out leg raise on a padded stool?
- The sitting in out leg raise on a padded stool requires no equipment — just your body weight.
- Is the sitting in out leg raise on a padded stool good for beginners?
- The sitting in out leg raise on a padded stool is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.