Core · Bodyweight
Seated in Out Leg Raise Over Bench
How to do the seated in out leg raise over bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the end of a bench, lean back slightly, and grip the sides with both legs extended out over the floor. Open your legs out wide, then squeeze them back together, working the inner thighs and lower abs with each in-and-out rep. Keep your core braced throughout.
- 1Feel your inner thighs and lower abs control the open and close
- 2Keep your core tight to support the lower back
- 3Move with control on both the out and the in
Common mistakes
- Don't let momentum fling the legs apart
- Avoid arching the lower back off its support
- Don't drop the legs and lose core tension
Muscles worked
The seated in out leg raise over bench mainly works the lower abs and hip flexors, with the upper abs, adductors, obliques, and quads assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- AdductorsSupport
- ObliquesSupport
- QuadsSupport
- ForearmsMinor
Kovo programs the seated in out leg raise over bench for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.