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Barbell Sitted Alternate Leg Raise

Barbell Sitted Alternate Leg Raise

The Barbell Seated Alternate Leg Raise is a challenging exercise that targets your lower abdominal muscles and hip flexors. This exercise requires a barbell and a flat bench to perform. Start by sitting on the edge of a bench with your legs extended in front of you and hold the barbell across your upper thighs. To begin the exercise, engage your core and lift one leg off the ground while keeping it straight. Slowly raise the leg as high as you can while maintaining control and without rounding your back. Focus on using your abdominal muscles to lift your leg, rather than pulling with your arms or upper body. Once you have completed the desired number of repetitions with one leg, switch and perform the exercise with the other leg. This exercise can be challenging, so it's important to start with a weight that is appropriate for your fitness level. The Barbell Seated Alternate Leg Raise is an effective exercise for building strength and stability in your core and lower abdominal muscles. It can also improve your hip flexibility and overall lower body control. When performed correctly and consistently, it can contribute to a stronger and more balanced physique. Remember to control your movements throughout the exercise and avoid any swinging or jerking motions for optimal results.


  • Start by sitting on a bench with your back straight and your feet flat on the floor.
  • Hold a barbell across your thighs, just above your knees, using an overhand grip with your hands shoulder-width apart.
  • Engage your core and lift one leg off the ground, keeping it straight.
  • Raise the leg as high as possible while maintaining control and stability.
  • Slowly lower the leg back down to the starting position.
  • Repeat the movement with the opposite leg.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Start with a weight that allows for proper form and control.
  • Engage your core muscles throughout the entire movement to maintain stability.
  • Keep your back straight and avoid rounding or arching.
  • Focus on using your abdominal muscles to lift your legs, rather than swinging or using momentum.
  • Exhale as you lift your legs and inhale as you lower them back down.
  • Maintain a slow and controlled tempo, avoiding any jerking or rapid movements.
  • If you're a beginner, start with bodyweight leg raises before progressing to using a barbell.
  • Gradually increase the weight over time as your strength and control improve.
  • Always warm up before starting this exercise to prepare your muscles and joints for the movement.
  • Listen to your body and rest between sets if needed to prevent overexertion or injury.

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