Alternating Lying Straight-Leg Extension Stretch
Improve hamstring flexibility with alternating leg raises! A gentle stretch for better mobility and reduced lower back tension.
The Alternating Lying Straight-Leg Extension Stretch mainly works the core and quads. No equipment needed: it uses just your bodyweight.
Alternating Lying Straight-Leg Extension Stretch Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Hip Flexor (iliopsoas)
Alternating Lying Straight-Leg Extension Stretch Variations and Alternatives
How to do the Alternating Lying Straight-Leg Extension Stretch
Positioning:
Start by lying flat on your back on a comfortable surface, such as a yoga mat or soft flooring.
Keep your legs extended straight out and close together, with your arms resting at your sides.
Movement:
As you exhale, slowly raise one leg up towards the ceiling while keeping it straight.
Hold this position for a brief moment, feeling the stretch in your thigh.
Inhale and lower the leg back to the starting position.
Repeat the same movement with your other leg.
Alternate between your legs, performing 10-15 repetitions for each leg.
Focus on maintaining a controlled and steady movement throughout the exercise.
Tips:
Keep your core engaged to support your lower back.
Avoid arching your back or lifting it off the ground while performing the exercise.
If you feel any discomfort, adjust the height of your leg lift or take a short break.
Alternating Lying Straight-Leg Extension Stretch FAQs
What muscles does the Alternating Lying Straight-Leg Extension Stretch work?
The Alternating Lying Straight-Leg Extension Stretch mainly works the core and quads. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Alternating Lying Straight-Leg Extension Stretch?
None. The Alternating Lying Straight-Leg Extension Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Straight-Leg Extension Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Lying Straight-Leg Extension Stretch variations and alternatives?
Similar exercises include the Alternating 45-Degree Bent-Leg Extension, Cable Seated Single Leg Extension, Alternating Lying 90-Degree Leg Extension and Alternating Lying Knee Flexion.
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