Barbell Sitted Alternate Leg Raise
- Target muscle
- —
- Equipment
- Barbell
- Body part
- Waist
- Type
- Strength
The Barbell Sitted Alternate Leg Raise is a seated core exercise that targets the abdominals and hip flexors while you sit on a bench with a barbell resting across your thighs for added load and stability. By extending and raising one leg at a time, it builds core control, hip-flexor strength, and trunk stability through a controlled, low-impact range of motion.
How to do the Barbell Sitted Alternate Leg Raise
- 1Sit upright on the end of a flat bench with your torso tall and your core braced.
- 2Rest a barbell across the tops of your thighs and hold it lightly with both hands to keep it in place.
- 3Lean back slightly and grip the edge of the bench behind your hips for support, keeping your chest up.
- 4Extend both legs out in front of you with a slight bend in the knees and your feet just off the floor.
- 5Raise one leg upward in a controlled arc while keeping the other leg extended and still.
- 6Pause briefly at the top, feeling the contraction in your lower abdominals and hip flexor.
- 7Lower that leg back down under control without letting your foot rest on the floor.
- 8Repeat with the opposite leg, alternating sides for the full set.
- 9Once finished, place both feet down and carefully remove the barbell from your thighs.
Form tips
- Move slowly and deliberately on each rep so your core does the work instead of momentum swinging the legs.
- Keep your lower back from rounding excessively by bracing your abs and holding the bench for support.
- Exhale as you raise each leg and inhale as you lower it to maintain steady intra-abdominal pressure.
- Secure the barbell with your hands so it can't roll off your thighs, especially as fatigue sets in.
Common mistakes
- Swinging the legs with momentum, which shifts work off the core and reduces the training effect.
- Letting the feet drop and rest on the floor between reps, which releases tension on the abdominals.
- Rounding or collapsing the lower back, which strains the spine instead of loading the core.
- Balancing the barbell loosely without holding it, risking it rolling off and onto the floor.
Frequently asked questions
What muscles does the Barbell Sitted Alternate Leg Raise work?
It mainly works the abdominals and hip flexors. Sitting tall while raising each leg also calls on the deep core muscles to stabilize your trunk.
Is the Barbell Sitted Alternate Leg Raise good for beginners?
Yes. It is a controlled, seated movement, so beginners can start with a light barbell or no added load and focus on form before adding weight.
How many sets and reps should I do?
For core endurance, aim for 2–3 sets of 10–15 alternating reps per leg. Keep each rep slow and controlled rather than chasing high numbers.
Why use a barbell on a seated leg raise?
Resting a barbell across your thighs adds resistance and helps anchor your position, increasing the demand on your core and hip flexors compared with a bodyweight seated leg raise.
