Description
A seated exercise that primarily targets the abs and also targets the lower back and hip flexors.
How to Do Barbell Sitted Alternate Leg Raise
- 1Setup
Sit on the floor with your legs extended straight in front of you and your back straight. Place a barbell across your upper thighs or hips, holding it lightly with your hands to secure it.
- 2Setup
Lean back slightly from your hips, engaging your core to maintain a neutral spine and prevent your lower back from arching. Your chest should remain open.
- 3
Exhale as you slowly raise one leg off the floor, keeping it as straight as possible, until your thigh is approximately perpendicular to the floor or as high as comfortable without rounding your back.
- 4
Inhale and slowly lower the leg back down with control, stopping just short of touching the floor to maintain continuous tension on your hip flexors and abs.
- 5
Immediately repeat the movement with your other leg, alternating sides for the desired number of repetitions. Focus on smooth, controlled movements throughout.
Tips
- Maintain a slight posterior pelvic tilt throughout the exercise to ensure your lower back stays pressed into the floor and your core remains actively engaged.
- Control the eccentric (lowering) phase of the movement; do not let your leg drop quickly. This maximizes muscle engagement and helps prevent injury.
- Synchronize your breathing: exhale as you lift your leg and inhale as you lower it. This helps maintain intra-abdominal pressure and core stability.
- If the barbell feels too heavy, start with just your body weight or a lighter plate to master the form before progressively adding more resistance.
Common Mistakes
- ×Arching the lower back during the leg raise indicates weak core engagement; ensure your lower back stays pressed into the floor by actively bracing your abdominal muscles.
- ×Using momentum to swing the legs up reduces muscle activation; perform each raise slowly and with control, focusing on the hip flexors and abs to initiate the movement.
- ×Letting the barbell roll off the hips can be unsafe; keep a light, secure grip on the barbell or place a folded towel under it for better stability and comfort.
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