Alternating Standing Lat Pulldown Leg Lift
Standing core & lat workout! Tone your back and abs with each rep. Builds strength & balance.
The Alternating Standing Lat Pulldown Leg Lift mainly works the back and core, with help from the hip abductors (outer thighs) and quads. You'll need: lat pulldown machine.
Required Equipment
Alternating Standing Lat Pulldown Leg Lift Muscles Worked
Primary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Secondary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Alternating Standing Lat Pulldown Leg Lift Variations and Alternatives
How to do the Alternating Standing Lat Pulldown Leg Lift
Standing Alternate Leg Lift with Lat Pulldown
Positioning
Stand Tall: Begin by standing with your feet hip-width apart. Keep your back straight and engage your core.
Arms Position: Raise both arms straight above your head, parallel to each other and shoulder-width apart.
Movement
Lift One Leg: Slowly lift your right leg up, bending at the knee so that your thigh is parallel to the ground. Your foot should be flexed, and the knee should not go beyond your toes.
Lower the Leg: Return your right leg back to the starting position and repeat the lift with your left leg.
Continue Alternating: Alternate lifting each leg for a total of 10–15 repetitions on each side. Maintain a steady rhythm, focusing on balance and control.
Breathing: Inhale while lifting your leg and exhale as you lower it back down.
Tips
Keep your core engaged throughout the movement to maintain stability.
Focus on one spot in front of you to help with balance.
If you're having trouble balancing, you can lightly hold on to a wall or chair for support.
Alternating Standing Lat Pulldown Leg Lift FAQs
What muscles does the Alternating Standing Lat Pulldown Leg Lift work?
The Alternating Standing Lat Pulldown Leg Lift mainly works the back and core, with help from the hip abductors (outer thighs) and quads. The main muscles are the latissimus dorsi and rectus abdominis.
What equipment do you need for the Alternating Standing Lat Pulldown Leg Lift?
Lat pulldown machine.
What workout day should the Alternating Standing Lat Pulldown Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Standing Lat Pulldown Leg Lift variations and alternatives?
Similar exercises include the Alternating Arm Circles Leg Lift, Back-Leg Arm Swing Raise, Standing Butt-Kick Pulldown and Lat Pulldown Superman.
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