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 strength exercise that targets the iliopsoas and rectus abdominis while engaging the obliques, quadriceps, sartorius, and tensor fasciae latae as synergists. Performed seated on the ground with a weight placed on the legs, it builds core and hip flexor strength with added resistance beyond the bodyweight variation. It is well suited for lifters looking to progressively overload the hip flexors and lower abdominal region.
Cómo hacer el Weighted Seated Leg Raise on Floor
- 1Sit on the floor with your legs extended in front of you and place a weight plate or dumbbell across your lower thighs or ankles.
- 2Lean back slightly and place both hands flat on the floor behind your hips for support, keeping your arms straight.
- 3Brace your core and press your lower back toward a neutral position, avoiding excessive arch or rounding.
- 4Keeping your knees slightly bent or legs straight, exhale and raise both legs together until they reach roughly 45–60 degrees from the floor.
- 5Hold the top position briefly, squeezing the hip flexors and lower abs.
- 6Inhale and slowly lower your legs back toward the floor in a controlled manner, stopping just before they touch the ground.
- 7Repeat for the desired number of repetitions, maintaining tension throughout each rep.
- 8Once the set is complete, lower your legs fully to the floor and remove the weight safely before standing.
Consejos de técnica
- Keep your lower back in a neutral position throughout the movement — avoid letting it round aggressively as you lower your legs.
- Control the descent deliberately; the lowering phase under load provides significant stimulus for the hip flexors and abs.
- Squeeze your thighs together to help stabilize the weight and maintain better control during the raise.
- Press firmly into the floor with your hands to stabilize your torso, but do not use arm momentum to drive the legs up.
- Start with a light plate to learn the movement pattern before increasing the load.
Errores comunes
- Dropping the legs too quickly on the way down: skipping the eccentric phase reduces time under tension and dramatically limits the training stimulus for the iliopsoas and rectus abdominis.
- Letting the lower back round excessively: excessive lumbar flexion under load transfers stress to the spine rather than the target muscles and increases injury risk.
- Using momentum to swing the legs up: jerking the legs instead of lifting with controlled muscle contraction reduces effectiveness and can strain the hip flexors.
- Placing the weight too high on the thighs: positioning the load near the hip joint shortens the resistance moment arm and makes the movement significantly easier than intended — keep it closer to the ankles or lower thighs.
- Neglecting to brace the core before each rep: failing to pre-tension the abdominals before lifting allows the pelvis to tilt and reduces the contribution of the rectus abdominis.
Preguntas frecuentes
What muscles does the weighted seated leg raise on floor work?
The primary muscles worked are the iliopsoas and rectus abdominis. The obliques, quadriceps, sartorius, and tensor fasciae latae also assist throughout the movement.
How heavy should the weight be for weighted seated leg raises?
Beginners should start with a 2.5–5 kg (5–10 lb) plate to develop proper form and control. Increase load only when you can complete all reps with a fully controlled descent and a neutral lower back.
Is the weighted seated leg raise on floor good for building a six-pack?
It directly targets the rectus abdominis, particularly the lower portion, and adding weight increases the resistance stimulus compared to the bodyweight version. Visible abs still require sufficiently low body fat, but this exercise contributes to abdominal strength and development.
What is the difference between the weighted seated leg raise on floor and the hanging leg raise?
The seated floor version provides a stable base via the hands, making it more accessible and easier to load with a plate or dumbbell. The hanging leg raise requires greater grip and shoulder endurance and involves a larger range of motion, but both target the hip flexors and rectus abdominis.
Can I do weighted seated leg raises if I have lower back pain?
Hip flexor exercises under load can aggravate certain lower back conditions by increasing compressive forces on the lumbar spine. Consult a healthcare professional before performing weighted leg raises if you have existing lower back pain.
