Alternating Lying Leg Extension
Strengthen your core & improve stability! This alternating leg extension exercise targets your abs while protecting your lower back.
The Alternating Lying Leg Extension mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Alternating Lying Leg Extension Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris)
Alternating Lying Leg Extension Variations and Alternatives
How to do the Alternating Lying Leg Extension
Start by lying flat on your back on the floor or an exercise mat. Keep your legs extended and arms resting by your sides.
Engage your core muscles by pulling your belly button towards your spine, ensuring your lower back maintains contact with the floor.
Slowly raise one leg, keeping it as straight as possible, to a height where you can maintain control and low back contact with the floor.
Hold the lifted position briefly, then lower the leg back down to the starting position with controlled movement.
Alternate the movement with the other leg, raising it up in the same straight and controlled manner.
Continue to alternate legs for the desired number of repetitions and sets, ensuring smooth and controlled movements throughout.
Make sure to breathe steadily, exhaling as you lift the leg and inhaling as you lower it.
Maintain a slow and steady pace to keep the focus on the core muscles and to prevent using momentum rather than muscle control. It's important to avoid arching the lower back during the exercise to ensure the abs remain engaged and to prevent strain on the lumbar spine.
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Alternating Lying Leg Extension FAQs
What muscles does the Alternating Lying Leg Extension work?
The Alternating Lying Leg Extension mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Alternating Lying Leg Extension?
None. The Alternating Lying Leg Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Lying Leg Extension variations and alternatives?
Similar exercises include the Alternating Leg Pull, Alternating Foot V Raises, Alternating 45-Degree Bent-Leg Extension and Alternating Single-Leg Raise.
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