Seated Bent-Knee Leg Raise
Easy
Also known as: Seated Knee Tuck · Bench Knee Tuck
Expert Advice
Think of closing the space between your ribs and pelvis during the tuck, rather than only lifting your thighs. This helps your abs contribute instead of making it mostly a hip-flexor exercise.
How-to-do Steps
- Sit near the front edge of a flat bench or any sturdy chair.
- Brace both hands beside your hips, with your fingers gripping the seat edge.
- Lean back slightly and lift both feet, keeping your knees softly bent.
- Exhale as you draw both knees toward your torso, bringing your chest more upright.
- Extend both legs outward together as you recline slightly, keeping your feet off the floor.
- Repeat the tuck and extension smoothly, without resting your feet between repetitions.
Common Mistakes
- Lower back arches during extensionFix: shorten the outward reach until you can control your pelvis.
- Shoulders creep toward your earsFix: press gently into the seat and lengthen your neck.
Coach Cues
Knees in togetherRibs toward pelvisFeet stay lifted
Short reminders to keep in mind during every set.
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Muscles Worked
Seated Bent-Knee Leg Raise primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs60%
Secondary
Quads40%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Keeping both feet suspended requires basic abdominal strength and coordinated trunk and leg control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Seated Bent-Knee Leg Raise work?
Seated Bent-Knee Leg Raise primarily targets the Abs. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Seated Bent-Knee Leg Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Seated Bent-Knee Leg Raise suitable for beginners?
Yes, Seated Bent-Knee Leg Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Seated Bent-Knee Leg Raise?
Lower back arches during extension: shorten the outward reach until you can control your pelvis. Shoulders creep toward your ears: press gently into the seat and lengthen your neck.
