Seated Leg Raise

Beginner Isolation 25% of bodyweight

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A seated core exercise where you lean back on your hands and lift both straight legs together from near the floor. It trains the abs to hold the torso steady while the hips flex.

Also known as: Seated Straight Leg Raise, Seated Leg Lift, Seated V-Up

How to do the Seated Leg Raise

  1. Sit, lean back on your hands, legs straight and together.
  2. Tighten your stomach and keep your ribs pulled down.
  3. Lift both straight legs until your body makes a V.
  4. Lower slowly until your feet are just above the floor.
Full technique — 6 steps
  1. Sit on the floor with both legs straight and together in front of you.
  2. Lean your torso back and support yourself with your hands flat on the floor behind your hips.
  3. Tighten your stomach and keep your ribs pulled down.
  4. Lift both legs together until they form a V with your torso, keeping your knees straight.
  5. Keep your torso and arms still while your legs move.
  6. Lower your legs under control until your feet are just above the floor, then start the next rep.

Common mistakes

  • Bending knees to shorten range
  • Swinging legs with momentum
  • Dropping heels between reps
  • Leaning back further to lift the legs
  • Letting the feet drift apart

Form cues

  • Keep knees straight
  • Keep ribs down
  • Lift from the abs
  • Keep torso still
  • Feet stay together

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Medicine ball

Dumbbells

Resistance bands

Suspension trainer

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Ab Wheel Straight Arm Crunch 15% of bodyweight
  2. Easier Bench Knee Tuck 20% of bodyweight
  3. This exercise Seated Leg Raise 25% of bodyweight
  4. Harder Ab Wheel Pass Crunch 30% of bodyweight
  5. Harder Ab Wheel Half Rollout 40% of bodyweight

Too hard for now? Start with the Bench Knee Tuck.

Quick answers

What muscles does the Seated Leg Raise work?

Primary: Abs 8/10. Also works: Obliques 4/10.

When should I do the Seated Leg Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

How many sets and reps of the Seated Leg Raise?

Strength: 3 sets of 8–12 reps, rest 1 min 15 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Seated Leg Raise?

Medicine ball: Medicine Ball Straight Arm Crunch, Medicine Ball Toe Touch Crunch. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Hanging Leg Raise.

What is an easier version of the Seated Leg Raise?

Bench Knee Tuck (20% of bodyweight), Ab Wheel Straight Arm Crunch (15% of bodyweight).

What is a harder version of the Seated Leg Raise?

Ab Wheel Pass Crunch (30% of bodyweight), Ab Wheel Half Rollout (40% of bodyweight).

How we rate exercises

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