Seated Leg Raise Straight
The seated leg raise straight is a bodyweight strength exercise targeting the quadriceps, performed while seated in a chair. It involves lifting one straight leg to a horizontal position and holding briefly to engage the quads, hip flexors, and core muscles.
How to do it
- Sit upright in your chair with your feet flat on the floor and your hands resting on your thighs.
- Engage your core and straighten one leg, lifting it up until it is approximately parallel to the floor.
- Hold the raised position for 2-3 seconds, keeping your foot flexed and your quadriceps engaged.
- Slowly lower your leg back toward the floor without fully resting it.
- Repeat for the desired number of repetitions, then switch to the other leg.
Form cues
- Sit tall with a straight spine
- Keep your core braced tight
- Flex your foot toward your shin
- Lift until your leg is level
- Lower slowly with control
Breathing: Exhale as you lift the leg, inhale as you slowly lower it back down.
Common mistakes
- Slouching in the chair: reduces core engagement and puts strain on the lower back.
- Swinging the leg: momentum bypasses the muscles you are trying to strengthen.
- Holding your breath: prevents proper core stabilization and increases blood pressure.
- Locking the knee joint: can cause discomfort; keep a micro-bend if needed.
Muscles worked
Primary: quads. Secondary: hip flexors, abs.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per leg, rest 45s
Lose weight
3 sets x 15-20 reps per leg, rest 30s
Build muscle
3 sets x 10-12 reps per leg, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your hip or knee, stop the exercise and choose a gentler movement.
- If you have a history of lower back discomfort, keep your movements slow and focus on maintaining a neutral spine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
No. If you feel it in your back, try sitting more upright and engaging your core muscles before lifting your leg.
Can I do this while working?
Yes, it is a great way to stay active at your desk, provided you maintain good posture throughout the movement.
Does it matter which chair I use?
Use a stable, non-rolling chair. Avoid chairs with wheels unless they are locked to ensure your safety.