Seated Leg Raise

준비 자세

1. 01Sit near the edge of a flat bench or sturdy chair.
2. 02Grip the sides of the bench behind the hips for support.
3. 03Lean the torso back slightly and brace the trunk.
4. 04Extend the legs out in front with feet off the floor.

수행

1. 01Exhale and raise the legs up toward the chest.
2. 02Let the pelvis tuck slightly at the top to load the abs.
3. 03Lower the legs under control until they are just above the floor.
4. 04Pause briefly without letting the feet touch down, then repeat.

체크포인트

• -Torso angle stays steady; only the legs and pelvis move.
• -Lower back does not slam into an arch as the legs lower.
• -The movement is smooth in both directions, not a leg swing.
• -Grip supports balance but does not yank the body around.

흔한 실수

• -Dropping the legs quickly and catching them with the hip flexors.
• -Arching the lower back hard at the bottom of each rep.
• -Rocking the torso back and forth to create momentum.
• -Cutting the range short and only moving the knees.