Barbell Sitted Alternate Leg Raise

The barbell sitted alternate leg raise is an exercise targeting the abdominal muscles and hip flexors. Performed while seated on a bench with a barbell across the thighs, it involves alternately raising each leg while keeping the back straight.

Quick Facts

How to Do Barbell Sitted Alternate Leg Raise

Follow these step-by-step instructions to perform Barbell Sitted Alternate Leg Raise with proper form and technique.

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

Muscles Worked

Understanding which muscles Barbell Sitted Alternate Leg Raise targets helps you integrate it effectively into your training program.

Benefits of Barbell Sitted Alternate Leg Raise

Incorporating Barbell Sitted Alternate Leg Raise into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Abs Development: Barbell Sitted Alternate Leg Raise directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Hip Flexors, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Barbell Sitted Alternate Leg Raise build real-world strength that transfers to daily activities and athletic performance.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Barbell Sitted Alternate Leg Raise safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Barbell Sitted Alternate Leg Raise, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Barbell Sitted Alternate Leg Raise, track these metrics during your workouts: