Exercise guide
Sitting Straight Leg Hurdle
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Sitting Straight Leg Hurdle is a targeted isolation exercise that builds hip flexor strength, quadriceps endurance, and lower abdominal stability. It is highly effective for improving active hip mobility and pelvic control by requiring a controlled, unilateral leg lift over an obstacle.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your legs extended straight in front of you.
- Place a kettlebell on the floor next to your right foot to serve as the hurdle.
- Grip the edges of the bench behind your hips for support and maintain a neutral spine with a slight backward lean.
How to do it
- Engage your core and contract your right quadriceps to lift the leg straight up, clearing the height of the kettlebell.
- Move the leg laterally over the kettlebell in a controlled arc and lower it toward the floor on the opposite side without resting your weight.
- Exhale as you lift the leg over the hurdle and inhale as you return the leg to the starting position.
- Maintain a slow, controlled tempo, ensuring the leg remains locked straight throughout the entire set.
Form checklist
- Keep the working leg perfectly straight with the knee locked throughout the movement.
- Avoid rounding the lower back or collapsing the chest as the leg lifts.
- Ensure the movement comes from the hip, not by tilting the pelvis or swaying the torso.
- Keep the toes of the working foot pointed upward or flexed toward the shin.
Pro tips
- Focus on 'pulling' your kneecap toward your hip to maximize quadriceps tension and hip flexor engagement.
- Slow down the tempo at the peak of the hurdle to increase time under tension for the lower abdominals.
Make it harder
- Increase the hurdle height by standing the kettlebell upright or using a taller object.
- Remove hand support from the bench and hold your arms across your chest to significantly increase the demand on your core stability.
Frequently asked
- What muscles does the sitting straight leg hurdle work?
- The sitting straight leg hurdle primarily targets the quadriceps, and also works the glutes and hip flexors as secondary muscles.
- What equipment do you need for the sitting straight leg hurdle?
- The sitting straight leg hurdle uses kettlebell.
- Is the sitting straight leg hurdle good for beginners?
- The sitting straight leg hurdle is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.