Alternating Lying Drop Bent-Knee Leg
The Alternating Lying Drop Bent-Knee Leg mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Lying Drop Bent-Knee Leg Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques
How to do the Alternating Lying Drop Bent-Knee Leg
Setup
Lie flat on your back on a yoga mat.
Extend both arms straight up towards the ceiling, perpendicular to the floor.
Bring your legs up into a tabletop position, with your knees bent at a 90-degree angle and your calves parallel to the ground.
Execution
While keeping your lower back pressed firmly into the mat, core engaged, slow and controlled, lower your right leg towards the floor, keeping the 90-degree angle at the knee so that your right heel taps or hovers just above the floor.
Return the right leg to the starting tabletop position.
Repeat the movement with your left leg.
Continue alternating sides throughout the duration of the set.
Key Tips
Maintain a steady breath throughout the exercise.
Ensure your lower back does not lift; imagine pushing your belly button towards your spine.
Alternating Lying Drop Bent-Knee Leg FAQs
What muscles does the Alternating Lying Drop Bent-Knee Leg work?
The Alternating Lying Drop Bent-Knee Leg mainly works the core. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Alternating Lying Drop Bent-Knee Leg?
None. The Alternating Lying Drop Bent-Knee Leg is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Drop Bent-Knee Leg go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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