Weighted Seated Leg Raise on Floor
- Músculo objetivo
- Iliopsoas, Rectus Abdominis
- Músculos sinergistas
- Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Weighted
- Parte del cuerpo
- Waist
- Tipo
- Strength
The weighted seated leg raise on floor is a hip flexor and core exercise that targets the iliopsoas and rectus abdominis, with assistance from the obliques, quadriceps, sartorius, and tensor fasciae latae. You sit on the floor, place a weight plate or dumbbell on your thighs, and raise both straight legs to roughly 45°. Adding load to the seated position makes it a reliable progression for building hip flexor and lower abdominal strength.
Cómo hacer el Weighted Seated Leg Raise on Floor
- 1Sit on the floor with your legs together and fully extended in front of you. Place a weight plate or dumbbell flat across the top of your thighs, close to your hips.
- 2Position your hands on the floor a few inches behind your hips, fingers pointing forward. Keep your arms slightly bent so your shoulders stay down and your torso stays upright.
- 3Brace your core and press your lower back into a neutral or very slightly rounded position — avoid collapsing through the spine.
- 4Exhale and slowly raise both legs together, keeping your knees straight, until your feet are roughly 45° above the floor.
- 5Hold the top position for one count, keeping the weight balanced on your thighs and your abs engaged.
- 6Inhale and lower your legs under control back toward the floor, stopping just before your heels touch down to maintain tension.
- 7Complete all reps without letting your heels rest on the floor between repetitions, then set the weight down and relax.
Consejos de técnica
- Keep the weight sitting flat on your thighs rather than sliding it toward your knees — the closer the load is to your hips, the more it challenges the target muscles.
- Press firmly through your palms to stabilize your torso, but avoid shrugging your shoulders up toward your ears.
- Move at a deliberate tempo — roughly two seconds up, one second hold, two seconds down — to keep the hip flexors under tension rather than using momentum.
- If your lower back rounds excessively or your torso rocks backward on the lift, reduce the weight or shorten the range of motion until your core strength catches up.
Errores comunes
- Letting the legs drop fast on the way down, which eliminates eccentric tension on the iliopsoas and reduces the effectiveness of each rep.
- Bending the knees during the raise, which shortens the lever and significantly reduces the demand on the hip flexors.
- Placing the weight too far down the thigh toward the knees, which shifts load away from the target muscles and can cause the plate to slide.
- Rocking the torso backward to initiate the lift, which transfers work away from the hip flexors and places stress on the lower back.
- Holding the breath throughout the set — exhale on the way up and inhale on the way down to maintain intra-abdominal pressure without straining.
Preguntas frecuentes
What muscles does the weighted seated leg raise on floor work?
The primary muscles are the iliopsoas (hip flexors) and rectus abdominis. The obliques, quadriceps, sartorius, and tensor fasciae latae act as synergists to stabilize and assist the movement.
How heavy should the weight be for this exercise?
Start light — a 5 to 10 lb plate — and only increase when you can complete all reps with straight legs, a stable torso, and a controlled tempo. Form breaks down quickly when the load is too heavy.
How high should I raise my legs?
Aim for roughly 45° above the floor. Going higher is not necessary and can cause the weight to shift; stopping at 45° keeps the hip flexors under near-maximal tension throughout the movement.
Can I do this exercise with a dumbbell instead of a weight plate?
Yes. Lay a dumbbell horizontally across your thighs rather than balancing it on end — a flat, stable contact point is safer and lets you focus on the movement.
How does this differ from a lying leg raise?
The seated position places the pelvis in a different orientation and requires your core to stabilize an upright torso while the hip flexors lift the legs, making it a distinct challenge compared to the supine version.
