Exercise
Seated In Out Leg Raise On Floor
The Seated In Out Leg Raise on Floor is a controlled core exercise that improves lower ab strength and hip control using slow, precise movement.
Seated In Out Leg Raise On Floor
The Seated In Out Leg Raise on Floor is performed by sitting on the ground, leaning slightly back, and moving both legs in and out while keeping them elevated. The exercise is useful for building core strength and improving control through a simple but demanding movement that relies on steady tension rather than speed.
You should feel this exercise mainly in the lower abs and hips, with supporting effort from the upper legs. Keep your chest lifted, shoulders relaxed, and lower back stable as you move your legs. Focus on slow, smooth motion and stop the range before your form starts to break.
This movement fits well into core-focused workouts, finishers, or bodyweight sessions. To make it easier, bend your knees or reduce the range of motion; to make it harder, keep the legs straighter and extend them further while maintaining the same controlled tempo.
How to Perform the Seated In Out Leg Raise On Floor
- Sit on the floor with your legs extended straight in front of you and your palms flat on the floor beside your hips for support.
- Engage your core muscles by drawing your navel toward your spine and maintain a tall, upright posture with your chest lifted.
- Keeping your legs straight, lift both feet about 6 inches off the floor while maintaining the engaged core and proper breathing.
- Inhale as you slowly separate your legs outward to each side as far as comfortable while maintaining the height off the floor.
- Hold the position briefly at your maximum range, ensuring your back remains straight and not rounded.
- Exhale as you bring your legs back together to the center position, keeping them elevated throughout the movement.
- Repeat the in-and-out motion for the desired number of repetitions, maintaining consistent breathing and a stable upper body.
- To complete the exercise, bring your legs together and slowly lower them back to the starting position on the floor.
Important information
- Keep your back straight throughout the exercise – if you feel your lower back arching, reduce the height of your leg lift or bend your knees slightly.
- Focus on controlling the movement with your hip flexors and core rather than using momentum to swing your legs.
- If wrist discomfort occurs, try positioning your hands slightly behind your hips or elevating your palms on yoga blocks for support.
- Progress this exercise by increasing the time your legs remain elevated or by adding ankle weights after mastering proper form.
FAQ - Seated In Out Leg Raise On Floor
The Seated In Out Leg Raise primarily engages your rectus abdominis (six-pack muscles) and hip flexors, while also activating the transverse abdominis and obliques. Your core stabilizers work continuously throughout the movement to maintain proper posture and balance.
Beginners can start with a partial squat depth and press lighter weights or no weights at all. You can also separate the movements initially, mastering the squat first, then the overhead press, before combining them into one fluid motion.
Maintain a straight back with a slight backward lean (about 45 degrees), engage your core before beginning the movement, and keep your chest up throughout. Avoid rounding your shoulders or allowing your lower back to arch, and control the movement rather than using momentum.
For optimal results, incorporate this exercise 2-3 times weekly with at least 24 hours between sessions to allow for recovery. Aim for 2-3 sets of 10-15 repetitions, progressively increasing as your core strength improves.
The 90 Degree Alternate Heel Touch is generally safer than many core exercises because your back remains supported against the floor. However, if you have existing back conditions, start with modified versions, maintain proper form, and stop if you experience any pain beyond normal muscle engagement.
Seated In Out Leg Raise On Floor
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