Straight Sitting with Leg Raise
Straight sitting with leg raise is a bodyweight core exercise targeting the abs and hip flexors. Raising a straight leg from a tall-seated position creates abdominal tension and challenges hip flexor strength and upright posture.
How to do it
- Sit upright on the floor with legs extended straight in front of you and hands on the floor beside your hips.
- Raise one leg off the ground to hip height, keeping it straight.
- Hold the raised position for 2-3 seconds.
- Lower the leg back to the floor and repeat on the other side.
- Continue alternating for the desired number of repetitions.
Form cues
- Sit with a tall, upright spine.
- Keep your working leg completely straight.
- Engage your abs to lift the leg.
- Place your hands beside your hips for stable support.
- Breathe steadily throughout the hold.
Breathing: Inhale to prepare, exhale deeply as you lift your leg, and breathe normally during the 2 to 3 second hold.
Common mistakes
- Slumping backward onto your lower back, which reduces core engagement and strains the spine.
- Bending the knee during the lift, which shifts the work away from your target muscles.
- Rushing through the movement without a brief hold, which misses the isometric strength benefit.
- Holding your breath, which creates unnecessary tension and raises blood pressure.
Muscles worked
Primary: abs. Secondary: hip flexors, quads.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 s
Lose weight
3 sets × 10–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per leg with a 3-second hold, rest 60 s
Easier, harder & alternatives
Take care if…
- If you feel sharp lower back or hip discomfort, ease off or choose a gentler seated option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this exercise in the front of my hips instead of my abs?
The hip flexors work hard to lift a straight leg against gravity. This is entirely normal, but keeping your abs braced and your spine tall helps ensure your core shares the work.
How high should I lift my leg?
Lift it to a comfortable height, ideally around hip level. Focus on maintaining a straight leg and a tall posture rather than chasing a high elevation.
Can I do this exercise every day?
Yes, as it uses your body weight and has low impact. However, listening to your body and taking rest days when muscles feel fatigued is always recommended.