Barbell Sitted Alternate Leg Raise

How to perform

To perform the Barbell Sitted Alternate Leg Raise exercise, follow these steps:

1. Sit on a flat bench with your back straight and your feet flat on the floor. Hold a barbell with an overhand grip, palms facing down, and rest it on your thighs just above your knees.

2. Engage your core muscles and lift your legs off the ground, keeping them straight. Your heels should be a few inches off the floor.

3. Slowly raise one leg up as high as you can while keeping the other leg elevated off the floor. Hold for a brief pause at the top.

4. Lower the raised leg back down to the starting position while simultaneously raising the other leg up.

5. Continue alternating between legs for the desired number of repetitions.

6. Make sure to maintain a controlled and slow movement throughout the exercise to maximize the effectiveness and prevent swinging.

7. Once you have completed the desired number of repetitions, lower your legs back to the starting position and then gently place the barbell back down on the floor.

It is important to start with a light weight when performing this exercise and gradually increase the weight as you become more comfortable with the movement. Additionally, make sure to keep your core engaged throughout the exercise to protect your lower back.

Equipment required

Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.