Alternating Lying 90-Degree Leg Extension
Strengthen your core & legs! This lying leg extension targets key muscle groups with a focus on controlled movement & stability.
The Alternating Lying 90-Degree Leg Extension mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Alternating Lying 90-Degree Leg Extension Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Quads (quadriceps femoris); Hip Flexor (iliopsoas)
Alternating Lying 90-Degree Leg Extension Variations and Alternatives
How to do the Alternating Lying 90-Degree Leg Extension
Starting Position:
Lie flat on your back on a comfortable surface, such as a mat or carpet.
Position your legs so that your knees are bent at a 90-degree angle. Your feet should be flat on the floor.
Keep your arms at your sides, palms facing down for stability.
Movement:
Slowly lift your right foot off the ground, extending your right leg straight out while keeping your knee locked. Your foot should be pointed and your leg should be aligned with your body.
Hold the extended position for a moment, engaging your core and ensuring your lower back remains flat against the ground.
Carefully lower your right leg back to the starting position while maintaining control.
Repeat on the Other Side:
Now lift your left foot off the ground, extending your left leg straight out while keeping your knee locked. Again, hold this position for a moment.
Lower your left leg back to the starting position.
Continue Alternating:
Repeat this process, alternating between the right and left legs for the desired number of repetitions. Aim for 10-15 repetitions on each side, or as comfortable.
Tips for Success:
Keep your core engaged throughout the exercise to support your back.
Move in a slow and controlled manner to avoid straining your muscles.
If you feel any discomfort in your lower back, reduce the height of your leg extensions or stop the exercise.
Cool Down:
After completing your sets, gently stretch your legs to help relax the muscles and prevent soreness.
Alternating Lying 90-Degree Leg Extension FAQs
What muscles does the Alternating Lying 90-Degree Leg Extension work?
The Alternating Lying 90-Degree Leg Extension mainly works the core, with help from the quads. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Alternating Lying 90-Degree Leg Extension?
None. The Alternating Lying 90-Degree Leg Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying 90-Degree Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Lying 90-Degree Leg Extension variations and alternatives?
Similar exercises include the 90-To-90 Lean, 90-To-90 Kickout Leg Lift, Alternating Leg Pull and Alternating Foot V Raises.
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