Seated Lift Both Legs
The seated lift both legs is a bodyweight strength exercise targeting the hip flexors, performed while seated in a chair. It involves simultaneously lifting both legs off the ground and holding the position to engage the hip flexors, abdominal muscles, and quadriceps.
How to do it
- Sit upright in your chair with your feet flat on the floor and your hands gripping the sides of the seat.
- Engage your core and press down through your hands for stability.
- Simultaneously lift both feet off the ground, bending your knees at approximately a 90-degree angle.
- Hold both legs raised for 2-5 seconds, keeping your back straight and your core tight.
- Slowly lower both feet back to the floor and repeat for the desired number of repetitions.
Form cues
- sit tall in your chair
- grip the chair sides firmly
- keep your back straight
- lift both knees together
- control the movement down
Breathing: Exhale as you lift your legs, inhale as you slowly lower them.
Common mistakes
- slouching back, which puts unnecessary strain on your spine
- using momentum to swing legs, which reduces muscle activation
- holding your breath, which spikes blood pressure and reduces core stability
Muscles worked
Primary: hip flexors. Secondary: abs, quads.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 45s
Lose weight
3 sets × 15–20 reps, rest 30s
Build muscle
3 sets × 10–12 reps, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, ease off and focus on sitting taller.
- If you have existing hip or lower back discomfort, check with a professional before performing.
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
Where should I feel this exercise?
You should feel it working your hip flexors at the top of your thighs and your deep abdominal muscles.
Can I do this if my chair has wheels?
It is safest to use a sturdy, non-rolling chair to prevent the seat from sliding while you lift your legs.
What if I can't lift both legs at once?
Start by lifting one leg at a time or practicing the seated march until you build enough core strength.