How to do a seated leg raise: a Hinge Health guide

A seated leg raise is a simple exercise that works key muscle groups like your quadriceps, hip flexors, and core, all while sitting down. They’re a good way to sneak in some movement at your desk or do during a home or gym workout for lower body strength.

A seated leg raise involves sitting at the edge of a chair, straightening one leg in front of you, and lifting it toward the ceiling while keeping your upper body upright and your core engaged. It strengthens your legs and improves hip mobility, which helps you stay mobile and active.

Read on to learn more about the benefits of a seated leg raise, how to perform it, and ways to modify this exercise to meet your needs. 

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

What muscles does a seated leg raise work? 

Seated leg raises primarily work the following muscle groups: 

• Quadriceps. This is the main muscle group at the front of your thigh that is engaged as you lift and extend your leg. 

• Hip flexors. This is a group of four muscles along the front of your upper thigh that helps raise your leg and stabilizes your hip.

• Core muscles. Your core refers to your entire trunk — including your abdominal muscles, lower back, diaphragm, and pelvic floor. Your lower abs, in particular, are activated to support your torso during a seated leg raise.

• Adductors. These are your inner thigh muscles. They help you move your legs toward the midline of your body and help control your leg as you lift and lower it during a seated leg raise.

Seated leg raise: exercises and modifications

How do I do a seated leg raise?

• Sit at the edge of a chair. Straighten one leg out in front of you with your heel resting on the floor and your toes pointing toward the ceiling.  

• Lift your leg up toward the ceiling while keeping your leg straight. 

• Keep your upper body fixed and your chest upright as you raise your leg. 

• Focus on squeezing your thigh muscle as you hold this position. 

• Relax your leg back to the floor. 

As you do each rep, you might feel the front of your hip, thigh, and core muscles working. 

Everyone is different, which is why you may need to modify this exercise to meet your needs.

How can I make a seated leg raise easier?  

• Reduce your range of motion. Limit how far you lift your leg toward the ceiling. 

• Bend your knee slightly. Instead of keeping your leg fully straight, bend your knee a little to reduce the intensity on your leg muscles. 

• Use support. Place your hands on the sides of your chair or under your thigh to assist in lifting your leg.

How can I make a seated leg raise harder? 

• Add resistance. After lifting your leg, push down on your thigh to add a bit of resistance. Or you can also wrap a resistance band around your lower legs for an even greater challenge. 

• Increase your range of motion. Lift your leg higher during each repetition to intensify the movement.

• Take your time. Slow down the pace of your leg raises or hold your leg in the raised position for a few seconds before lowering it. This increases time under tension and makes your muscles work harder.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

What are the benefits of doing a seated leg raise?

Seated leg raises are a low-impact exercise that can be modified for different fitness levels. Here are some of the key benefits. 

• Strengthens your quadriceps. Seated leg raises help build strength in your quadriceps, which are crucial for everyday movements like walking, standing up, and climbing stairs.

• Improves hip mobility. By engaging your hip flexors, seated leg raises promote better hip flexibility and range of motion, which can help prevent stiffness.

• Supports knee joint health. Strengthening the muscles around your knee, particularly the quadriceps, provides support to your knee joint, reducing the risk of knee injury.

• Enhances core strength. You engage your core every time you move. A strong core supports overall stability, protects your spine, improves balance, and makes everyday movements easier.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Duran, A. T., Friel, C. P., Serafini, M. A., Ensari, I., Cheung, Y. K., & Diaz, K. M. (2023). Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Cross-Over Trial. Medicine & Science in Sports & Exercise, 55(5), 847-855. doi:10.1249/MSS.0000000000003109

2. Islam, H., Gibala, M. J., & Little, J. P. (2021). Exercise Snacks. Exercise and Sport Sciences Reviews, 50(1), 31–37. doi:10.1249/jes.0000000000000275

3. Hampton, L. (n.d.). Hip Flexors. Physiopedia. Retrieved from https://www.physio-pedia.com/Hip_Flexors?utm_source=physiopedia&utm_medium=search&utm_campaign=ongoing_internal