Exercise technique

barbell sitted alternate leg raise (female)

The barbell sitted alternate leg raise (female) targets the abdominal muscles while also engaging the hip flexors and quadriceps. The exercise is performed seated on a bench, holding a barbell across the thighs, and alternately raising each leg while keeping it straight.

Open this exercise in STARK Download on the App Store

How do you perform this exercise?

  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.

Which other muscles are involved?

Hip flexors, Quadriceps.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

twisted leg raise

Abs · Body weight

twisted leg raise (female)

Abs · Body weight

captains chair straight leg raise

Abs · Body weight

lying leg raise flat bench

Abs · Body weight

assisted lying leg raise with throw down

Abs · Assisted

barbell sitted alternate leg raise

Abs · Barbell

STARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features