Seated Leg Lift with Hip Abduction
Targets the hamstrings and glutes, improving strength and flexibility
LegsIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: Biceps Femoris. Secondary: glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~70 kcal |
| Equipment | None needed |
How to do it
- Step 1: Sit on the floor with your legs straight out in front of you, feet flexed.
- Step 2: Lift one leg off the ground, keeping it straight, and lift it out to the side, away from your body.
- Step 3: Hold for a moment, then lower your leg back down to the starting position.
- Step 4: Repeat on the other side, lifting your other leg and moving it out to the side.
- Step 5: Continue for the specified number of repetitions, focusing on using your bicep femoris to control the motion.
- Step 6: Keep your core engaged and your back straight throughout the exercise.
- Step 7: Be mindful of your posture and avoid arching your back or leaning forward.
Coaching tips
Benefits
Targets the hamstrings and glutes, improving strength and flexibility
Common mistakes
Letting the knees extend past the toes, not keeping the core engaged
Make it harder
Increase the height of the lift or add weight
Make it easier
Use a lower lift or reduce the range of motion
Breathing
Exhale as you lift your leg, inhale as you lower it back down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.