Seated In Out Leg Raise on Floor
- Zielmuskel
- Iliopsoas, Quadriceps, Rectus Abdominis
- Synergistenmuskeln
- Obliques, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips, Thighs, Waist
- Typ
- Strength
The seated in out leg raise on floor is a body-weight exercise that trains the iliopsoas, quadriceps, and rectus abdominis through controlled leg-lifting and lateral movement, with the obliques and tensor fasciae latae acting as synergists. Performed seated on the floor, it challenges hip flexor strength and core stability simultaneously. It is well-suited for developing lower-abdominal control, hip flexor endurance, and coordination of the hips, thighs, and waist.
Seated In Out Leg Raise on Floor: So führst du sie aus
- 1Sit on the floor with your legs extended in front of you, hands placed just behind your hips with fingers pointing forward for support.
- 2Lean back slightly until your torso forms roughly a 45-degree angle with the floor, keeping your spine long and your core braced.
- 3Press your lower back toward the floor to engage the rectus abdominis and lift both feet a few inches off the ground.
- 4Keeping the legs together, raise them to approximately a 45-degree angle by driving your knees toward your chest — this is the 'in' phase.
- 5At the top position, open your legs out to the sides as wide as comfortable while maintaining control — this is the 'out' phase.
- 6Bring your legs back together, then lower them slowly back toward the starting hover position without letting your feet touch the floor.
- 7Continue the sequence — raise in, open out, close together, lower down — for the prescribed number of repetitions.
- 8At the end of the set, lower your feet to the floor in a controlled manner and release the tension in your core.
Technik-Tipps
- Keep your lower back pressed toward the floor throughout the movement — allowing it to arch removes tension from the rectus abdominis and stresses the lumbar spine.
- Move your legs at a deliberate, even tempo; momentum reduces time under tension and shifts the workload away from the iliopsoas and core.
- Actively squeeze your inner thighs as you close your legs on the way in to recruit the adductors alongside the primary muscles.
- Keep your shoulders down and away from your ears — gripping the floor with tense shoulders compresses the neck and distracts from core control.
- Exhale as you raise and open the legs, and inhale as you close and lower them to maintain intra-abdominal pressure through the full range.
Häufige Fehler
- Letting the lower back arch off the floor — this transfers the load from the abdominals to the lumbar extensors and can cause lower back discomfort over time.
- Using momentum to swing the legs rather than muscular control — swinging shortens the effective range of work for the iliopsoas and rectus abdominis and reduces overall training stimulus.
- Dropping the feet to the floor between reps — this breaks tension in the hip flexors and core; keeping the feet elevated maintains continuous muscular demand.
- Rounding the upper back and collapsing through the torso — this compresses the hip flexors and limits the range of motion available for the leg raise.
- Opening the legs too wide during the 'out' phase — forcing the range beyond comfortable limits can strain the inner thigh and hip and reduces control over the tensor fasciae latae and obliques.
Häufig gestellte Fragen
What muscles does the seated in out leg raise on floor work?
The primary muscles worked are the iliopsoas (hip flexors), quadriceps, and rectus abdominis. The obliques and tensor fasciae latae act as synergists, stabilizing the pelvis and controlling the lateral leg movement during the 'out' phase.
How is the seated in out leg raise different from a regular leg raise?
A standard leg raise moves the legs up and down in a single plane. The seated in out variation adds a lateral opening and closing component, which additionally recruits the tensor fasciae latae and obliques and increases the coordination demand placed on the hips, thighs, and waist.
Can beginners do the seated in out leg raise on floor?
Yes, but beginners should start with a smaller range of motion and keep the lean-back angle shallow to reduce the load on the hip flexors and lower back. If lower back discomfort appears, reduce the number of reps and focus on pressing the lumbar spine toward the floor throughout each rep.
How many sets and reps should I do for the seated in out leg raise?
For core and hip flexor endurance, 3 sets of 12–20 reps works well. For strength-focused training, 3–4 sets of 8–12 controlled reps with a slow tempo is effective. Rest 45–60 seconds between sets to keep the metabolic demand on the waist and hips elevated.
Is the seated in out leg raise on floor good for building a stronger core?
Yes. Because the torso must resist extension while the legs move, the rectus abdominis and obliques work isometrically and dynamically throughout each rep. Combined with the hip flexor demand from the iliopsoas, it develops functional core strength that transfers to activities requiring simultaneous trunk stability and leg movement.
