Barbell Sitted Alternate Leg Raise

The Barbell Sitted Alternate Leg Raise is a challenging exercise that targets the muscles of your lower abs, hip flexors, and quads. As the name suggests, this exercise involves raising your legs alternately while sitting on a bench and holding a barbell across your lap. To perform this exercise, you’ll need a bench and a barbell with an appropriate weight. Start by sitting on the edge of the bench with your back straight and the barbell resting on your lap. Keep your hands firmly gripped around the barbell to maintain control throughout the movement. Begin the exercise by lifting one leg off the ground while keeping it straight. Raise the leg as high as you can while engaging your lower abs and hip flexors to control the movement. Slowly lower that leg back down to the starting position and repeat the movement with the other leg. The key to this exercise is to maintain a steady and controlled motion throughout. Avoid using momentum or swinging your legs, as this can diminish the effectiveness of the exercise and potentially lead to injury. Remember to breathe steadily and maintain proper form to maximize the benefits. Adding the Barbell Sitted Alternate Leg Raise to your workout routine can help strengthen your core, improve stability, and enhance overall lower body strength. As with any exercise, start with lighter weights and gradually increase as you feel comfortable and confident with the movement. Remember, it's important to connect with a fitness professional or trainer for proper guidance and to ensure the exercise is suitable for your individual needs and capabilities. So, give this exercise a try, and enjoy reaping the benefits of a strong and sculpted lower body!

Instructions

• Start by sitting on the edge of a workout bench with your legs extended in front of you and your hands grasping a barbell placed across your thighs.
• Engage your core and keep your back straight throughout the exercise.
• While maintaining control, lift your right leg off the ground and raise it as high as possible in a controlled manner.
• Pause briefly at the top and then slowly lower your leg back down, almost returning it to the starting position.
• Repeat the movement with your left leg, lifting it and lowering it with control.
• Continue alternating legs for the desired number of repetitions.
• Remember to breathe steadily throughout the exercise and focus on maintaining proper form.

Tips & Tricks

• Focus on your core muscles to maintain stability throughout the exercise.
• Engage your glutes and quads to raise your legs as high as possible.
• Maintain a slow and controlled movement to fully engage your muscles.
• Keep your back straight and avoid rounding your shoulders.
• Breathe out as you raise your legs and breathe in as you lower them.
• Use a challenging weight that allows you to complete each rep with proper form.
• Incorporate this exercise into your overall leg and core training routine for maximum benefits.
• Ensure that your barbell is securely placed on your thighs before starting the exercise.
• Use a padded barbell to minimize discomfort on your legs.
• If you experience any lower back pain, reduce the weight or consult a fitness professional.