PlanWorkouts

Exercise 2800 · REF BCs0G2F

Barbell Sitted Alternate Leg Raise (female) exercise animation

Barbell Sitted Alternate Leg Raise (female)

Category
Waist
Equipment
Barbell
Target
Abs

This is the same seated alternating leg raise pattern, working the abs and hip flexors one leg at a time against a barbell held across the lap or thighs. The core has to stay braced throughout since the alternating tempo means there's rarely a true rest point mid-set. Keep the movement controlled rather than using momentum to swing the working leg up.

How to Do the Barbell Sitted Alternate Leg Raise (female)

  1. Sit on a bench with your back straight and hold a barbell across your thighs.
  2. Place your hands on the sides of the bench for support.
  3. Keeping your legs straight, lift one leg up as high as possible while keeping it parallel to the ground.
  4. Lower the leg back down and repeat with the other leg.
  5. Continue alternating legs for the desired number of repetitions.

Muscles Worked

The Barbell Sitted Alternate Leg Raise (female) primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Quadriceps.

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Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have barbell? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Barbell Sitted Alternate Leg Raise (female) work?
The Barbell Sitted Alternate Leg Raise (female) primarily targets the abs, with the hip flexors and quadriceps assisting.
What equipment do I need for the Barbell Sitted Alternate Leg Raise (female)?
The Barbell Sitted Alternate Leg Raise (female) is done with a barbell.
What's a good alternative to the Barbell Sitted Alternate Leg Raise (female)?
If you don't have access to a barbell, the 3/4 Sit-Up targets the same abs using body weight instead.