Alternating Bench Seated In-Out Leg Raise
Sculpt your abs with alternating leg raises! This seated exercise torches your core and improves stability.
The Alternating Bench Seated In-Out Leg Raise mainly works the core, with help from the lower back and hip abductors (outer thighs). You'll need: exercise bench.
Required Equipment
Alternating Bench Seated In-Out Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Lower Back (quadratus lumborum); Hip Tensor (tensor fasciae latae)
Alternating Bench Seated In-Out Leg Raise Variations and Alternatives
How to do the Alternating Bench Seated In-Out Leg Raise
Starting Position:
Sit on the edge of the bench with your legs extended in front of you.
Lean back slightly to maintain balance, keeping your torso upright.
Hand Placement:
Place your hands on the bench beside your hips for support or hold onto the sides of the bench.
Movement Preparation:
Engage your core by tightening your abdominal muscles. This helps stabilize your body during the exercise.
Lifting Leg:
Raise your right leg off the ground, keeping it straight and lifting it towards the ceiling while leaning back slightly.
At the same time, bring your left leg up slightly, bending at the knee so your foot is close to the bench.
Alternate Movement:
Lower your right leg back down to the starting position while simultaneously raising your left leg straight up.
Ensure that you maintain control throughout the movement, avoiding any jerky motions.
Repeating:
Continue alternating your leg raises for a designated number of repetitions (e.g., 10-15 per leg) or time (e.g., 30 seconds to 1 minute).
Final Position:
To finish, lower both legs back to the starting position. Sit comfortably on the bench before standing up.
Tips:
Keep your back straight and avoid rounding your shoulders.
Focus on a slow, controlled movement to maximize effectiveness and minimize the risk of injury.
If you're finding it difficult, try performing the exercise without raising your legs as high or take breaks as needed.
Alternating Bench Seated In-Out Leg Raise FAQs
What muscles does the Alternating Bench Seated In-Out Leg Raise work?
The Alternating Bench Seated In-Out Leg Raise mainly works the core, with help from the lower back and hip abductors (outer thighs). The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Alternating Bench Seated In-Out Leg Raise?
Exercise bench.
What workout day should the Alternating Bench Seated In-Out Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Bench Seated In-Out Leg Raise variations and alternatives?
Similar exercises include the Lever Seated Leg Raise Crunch, Overhead Legs-Up Sit-Up, Alternating Seated Butterfly Knee Raise and Alternating Floor Seated in & Out Leg Raise.
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