Seated Leg Raise
Seated Leg Raise is a safe first rung on the ladder and fits at the end of any workout.
How to do Seated Leg Raise
- Sit on a flat bench with your back straight and your feet flat on the ground.
- Place your hands on the sides of the bench for support.
- Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Seated Leg Raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Seated Leg Raise Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Seated Leg Raise
Swap Seated Leg Raise For
Seated Leg Raise — Frequently Asked Questions
How do you do the Seated Leg Raise?
Sit on a flat bench with your back straight and your feet flat on the ground. Place your hands on the sides of the bench for support. Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Seated Leg Raise work?
The Seated Leg Raise primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Seated Leg Raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Seated Leg Raise good for beginners?
Yes. The Seated Leg Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Seated Leg Raise?
Try the Cable Seated Crunch, Band Bicycle Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
