Alternating Seated Leg Extension Abduction
Strengthen & tone your legs with this combo move! Targets inner & outer thighs. Do it seated - great for all levels!
The Alternating Seated Leg Extension Abduction mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Alternating Seated Leg Extension Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Abdominals (rectus abdominis)
Alternating Seated Leg Extension Abduction Variations and Alternatives
How to do the Alternating Seated Leg Extension Abduction
Starting Position:
Sit on the floor with your legs extended in front of you.
Lean slightly back while keeping your spine straight. Use your hands to support yourself by placing them behind your hips.
Bend your knees at a 90-degree angle, keeping your feet flat on the floor.
Movement Instructions:
1. Abduction:
Lift your right leg out to the side away from your body while keeping your knee bent.
Hold this position for a moment and feel the stretch in your outer thigh.
Lower your right leg back to the starting position.
2. Extension:
Extend your right leg straight out in front of you, keeping it off the ground for a few seconds.
Engage your core to maintain balance.
Slowly return your foot back to the starting position.
3. Switch Legs:
Repeat the abduction and extension movements with your left leg.
First, lift your left leg to the side, hold briefly, then extend it straight out in front of you before lowering it back down.
Repetitions:
Perform 8-12 repetitions for each leg, alternating between sides.
Tips:
Keep your movements controlled and steady to avoid injury.
Focus on engaging your core throughout the exercise.
If you experience any discomfort, stop and adjust your position.
Alternating Seated Leg Extension Abduction FAQs
What muscles does the Alternating Seated Leg Extension Abduction work?
The Alternating Seated Leg Extension Abduction mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Alternating Seated Leg Extension Abduction?
None. The Alternating Seated Leg Extension Abduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Seated Leg Extension Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Seated Leg Extension Abduction variations and alternatives?
Similar exercises include the Knee Extension, Lying Leg Extension Abduction, Hip Quadruped Extension to Abduction and Chair Seated Abduction.
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