Quick Answer
Seated Leg Lift is a beginner strength exercise that targets your hip flexors and core. It uses only your bodyweight. Sit on the floor with your legs extended straight in front of you, hands on the floor beside your hips.
Video Tutorial
How to Perform the Seated Leg Lift
- 1
Sit on the floor with your legs extended straight in front of you, hands on the floor beside your hips.
- 2
Press your palms into the ground and engage your core.
- 3
Keeping your legs straight, lift them off the floor as high as you can.
- 4
Hold the top position, keeping your back tall and core braced.
- 5
Lower with control. If lifting both legs is too hard, start with one leg at a time.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Seated Leg Lift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Seated Leg Lift work?
The Seated Leg Lift primarily targets your hip flexors and core.
What equipment do I need for the Seated Leg Lift?
The Seated Leg Lift needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Seated Leg Lift suitable for beginners?
Yes. The Seated Leg Lift is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Seated Leg Lift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Seated Leg Lift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hip flexors and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.