Description

The barbell sitted alternate leg raise is a core exercise that targets the abdominal muscles and hip flexors while also engaging the lower back for stability. This exercise helps to improve core strength and stability.

Starting Position

Sit on the edge of a bench with your feet flat on the floor and hold a barbell across your lap with an overhand grip. Keep your back straight and core engaged.

Technical Execution

Lift one leg up towards your chest while keeping the other leg on the ground. Lower the raised leg back down with control and then repeat on the opposite side.

Range of Motion

Focus on lifting the leg as high as possible while maintaining control and stability. Aim for a full range of motion to fully engage the core muscles.

Variations

To increase difficulty, you can hold a heavier barbell or add ankle weights. To decrease difficulty, you can perform the exercise without weights or with bent knees.

Common Mistakes

Common mistakes include using momentum to lift the legs rather than engaging the core muscles, arching the back excessively, and not maintaining proper alignment throughout the movement.

Practical Advice

Focus on controlled and slow movements, engage the core muscles throughout the exercise, keep the back straight, and avoid swinging the legs for momentum.

Additional Notes

It's important to start with a lighter weight barbell to ensure proper form and build up strength gradually. This exercise can be challenging for beginners, so start with body weight or a lighter load before progressing to heavier weights.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

abdominals

Secondary Muscles

hip flexors