Seated Single Leg Raise
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The seated single leg raise is a bodyweight strength exercise that targets the hip flexors — primarily the iliopsoas and rectus femoris — along with the quadriceps, which work to keep the knee fully extended throughout the lift. Performed while seated upright on a chair, it is an accessible option for building hip flexor strength with minimal equipment and joint stress.
Seated Single Leg Raise: So führst du sie aus
- 1Sit upright near the front edge of a sturdy chair with your feet flat on the floor and your hands resting on the sides of the seat or in your lap.
- 2Straighten your right leg so the knee is fully extended and the foot hovers just above the floor.
- 3Brace your core and sit tall, avoiding any lean backward in your torso.
- 4Exhale and raise your straight right leg until the thigh is roughly parallel to the floor, or as high as your range of motion allows without rounding your lower back.
- 5Hold the top position for one to two seconds, keeping the knee locked out and the foot flexed.
- 6Inhale and lower the leg in a controlled manner back to the starting position just above the floor.
- 7Complete all reps on the right leg, then switch to the left leg and repeat for the same number of reps.
Technik-Tipps
- Keep your spine neutral and sit tall throughout the movement — resist the urge to lean back as the leg rises.
- Flex your foot (dorsiflex) so your toes point toward the ceiling; this cue helps maintain full knee extension.
- Move slowly in both directions — a two-second lift and two-second lower increases time under tension and reduces momentum.
- Press lightly into the seat with your hands only for balance, not to push your body upward.
- Breathe out on the way up and breathe in on the way down to maintain intra-abdominal pressure.
Häufige Fehler
- Leaning the torso backward as the leg rises — this offloads work from the hip flexors and places stress on the lumbar spine instead.
- Allowing the knee to bend during the raise — a bent knee reduces quadriceps engagement and decreases the lever arm, making the exercise significantly easier than intended.
- Using momentum to swing the leg up — jerking the leg removes tension from the hip flexors and increases the risk of hip flexor strain.
- Raising the leg higher than posture allows — forcing excessive range of motion causes the lower back to round, shifting load away from the target muscles.
- Holding your breath — breath-holding spikes blood pressure unnecessarily; maintain a consistent breathing rhythm throughout each rep.
Häufig gestellte Fragen
What muscles does the seated single leg raise work?
The primary muscles worked are the hip flexors — the iliopsoas and rectus femoris — which lift the thigh against gravity. The quadriceps assist by keeping the knee fully extended throughout the movement.
How many reps and sets should I do?
For strength and endurance, aim for 2–3 sets of 10–15 reps per leg. Rest 30–60 seconds between sets. Progress by adding a hold at the top position or by using a light ankle weight once bodyweight feels easy.
Can I do seated leg raises if I have lower back pain?
The seated position makes this exercise more lower-back-friendly than lying leg raises because the spine is supported. Keep your core braced and do not lean backward — if you feel lower back discomfort, reduce your range of motion or consult a healthcare provider before continuing.
What is the difference between a seated leg raise and a lying leg raise?
In a lying leg raise you lift from a supine position, placing greater demand on the lower abdominals as stabilizers. In the seated version the chair supports your torso so the hip flexors bear more of the load, making it a more isolated and beginner-accessible variation.
Can I make the seated single leg raise harder without equipment?
Yes. Pause for 3–5 seconds at the top of each rep, increase the number of reps per set, or perform the movement more slowly using a 3-second lift and 3-second lower tempo. Adding a light ankle weight is the next progression once bodyweight sets feel comfortable.
