Single Leg Raise on Bench. How-to, proper form and tips

Single Leg Raise on Bench icon

An easy approach for the L Sit position, strengthening one leg at a time.

Video demonstration

How to and step by step instructions:

  1. Sit down on a bench, preferably lower than your knee-to-foot distance.
  2. Keep your back straight, in vertical position or even in a slightly forward bend.
  3. Raise one leg horizontally and hold it in that position.
  4. Count the number of seconds you can hold.

Hints & tips:

  • Use a lower bench for a harder exercise.
  • Keep your back vertical or a lithe forward, not backward.


  • Improves posture.
  • Strengthen quads and hamstrings.

Counting & gamification:

  • Count accumulated seconds in a session.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Abs, Quads

Secondary muscles: Hip Flexor, Hamstring

Other names

The exercise can be found with other names. Examples are:

  • Single Leg Raise on Bench
  • Straight Single Leg Raise on Bench
  • Single Leg Lift on Bench
  • Single Leg Raise on Chair

Seated Leg Raise

Muscle: Abs

Muscle: Quads

Collection: Raising Legs

Collection: L Sit Friendly

Category: Bodyweight