Seated with Leg Raise Balance Hold
Seated with leg raise balance hold is a bodyweight core exercise targeting the abs. Raising and holding one leg while in a reclined seated position challenges balance and maintains continuous tension in the abdominals and hip flexors.
How to do it
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly and raise one leg, extending it straight out in front of you.
- Hold the leg raise position while balancing on your tailbone.
- Keep your core tight and hold for the desired duration.
- Switch legs and repeat.
Form cues
- Lean back slightly to engage your abs.
- Keep your chest proud and open.
- Extend your leg straight without locking the knee.
- Breathe steadily throughout the hold.
Breathing: Inhale to prepare, and exhale slowly as you lift and hold your leg, maintaining steady breaths throughout.
Common mistakes
- Slouching the upper back rounds the spine and takes tension away from the abdominals.
- Holding your breath causes dizziness and spikes blood pressure.
- Lifting the leg too high by arching the lower back strains the lumbar spine.
Muscles worked
Primary: abs. Secondary: hip flexors, quads.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per leg, rest 60 seconds
Lose weight
3 sets × 20–30 seconds per leg, rest 45 seconds
Build muscle
3 sets × 30–45 seconds per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel lower back discomfort, ease off or reduce the lean angle.
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 your deep abdominal muscles working, along with some mild effort in the front of your thigh and hip.
What if I feel it in my lower back?
Lean back slightly less and focus on drawing your belly button inward toward your spine.
How often can I practice this hold?
You can safely include this core movement 2 to 4 times a week as part of your home routine.